Workout Description

Why This Workout Is Medium

The warm-up is light and skill-focused with built-in recovery between arms. The 9-minute AMRAP uses moderate loads (53/35 KB, 30/20 weighted pull-ups) with low volume per round (8+3 reps). The alternating arm pattern and weighted pull-ups create manageable fatigue accumulation. Most average CrossFitters can maintain steady rounds throughout without significant scaling needs, though grip will become the limiting factor toward the end.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of KB snatches and weighted pull-ups will heavily tax grip strength and upper body muscular endurance throughout the AMRAP.
• Power (7/10): KB snatches are highly explosive movements requiring hip drive and power transfer, while weighted pull-ups demand power for efficient cycling.
• Endurance (6/10): Nine-minute AMRAP creates moderate cardiovascular demand, though shorter duration limits pure aerobic stress compared to longer endurance pieces.
• Strength (6/10): Weighted pull-ups with 30/20 pounds and KB snatches at 53/35 pounds require significant strength, especially as fatigue accumulates.
• Speed (5/10): AMRAP format encourages steady pacing with minimal rest, though alternating arms allows brief recovery between high-intensity efforts.
• Flexibility (4/10): KB snatches demand good shoulder mobility and overhead position, while pull-ups require adequate shoulder and thoracic spine range of motion.

Movements

• Pull-Up
• Kettlebell Swing
• Kettlebell Snatch
• Weighted Pull-Up
• Kettlebell High Pull

Benchmark Notes

This is a 9-minute AMRAP with 8 KB snatches (53/35) + 3 weighted pull-ups (30/20), alternating arms each round. I'll analyze this by breaking down the movement times and applying fatigue. Movement Analysis: - KB Snatch (53/35): ~2.5 sec per rep fresh, so 8 reps = 20 sec - Weighted Pull-Up (30/20): ~3-4 sec per rep with added load, so 3 reps = 9-12 sec - Total per round fresh: ~30-32 sec - Transition time between movements: ~3-5 sec - Round time fresh: ~35-37 sec Fatigue Application: - Round 1-2: 35-37 sec (1.0x multiplier) - Round 3-4: 38-42 sec (1.1x multiplier) - Round 5-6: 42-48 sec (1.2x multiplier) - Round 7-8: 48-55 sec (1.3-1.4x multiplier) - Round 9+: 55-65 sec (1.5-1.7x multiplier) The weighted pull-ups will create significant grip and lat fatigue that compounds with the KB snatches. The alternating arms requirement adds complexity but helps manage unilateral fatigue. Cross-referencing with Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat): - Cindy L10: 25-30 rounds in 20 min = ~1.25-1.5 rounds/min - Cindy L5: 15-18 rounds in 20 min = ~0.75-0.9 rounds/min - Cindy L1: 6-8 rounds in 20 min = ~0.3-0.4 rounds/min This workout is more strength-intensive with weighted movements, so I expect slower pace: - Elite athletes: ~0.75-0.8 rounds/min = 6.8-7.2 rounds in 9 min - Average athletes: ~0.53-0.55 rounds/min = 4.8-5.0 rounds in 9 min - Beginners: ~0.28-0.3 rounds/min = 2.5-2.7 rounds in 9 min Final targets: L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

5 movements total: 2 gymnastics (Pull-Up, Weighted Pull-Up) and 3 weightlifting (Kettlebell Swing, Kettlebell High Pull, Kettlebell Snatch). 2/5 = 40% G, 3/5 = 60% W.