Workout Description

Why This Workout Is Medium

This workout features moderate loads and basic movements with built-in recovery. The 3-minute AMRAPs allow athletes to pace themselves, while 1-minute rest prevents excessive fatigue accumulation. DB snatches at 50/35 are manageable, box jumps provide active recovery, and pull-ups are the main limiting factor. The structure prevents the grip fatigue and metabolic stress that would make this significantly harder. Most CrossFitters can complete as prescribed with strategic pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pulling, jumping, and snatching over 16 total minutes will heavily tax upper body and posterior chain muscular endurance.
• Endurance (7/10): Four 3-minute AMRAPs with 1-minute rest creates significant cardiovascular demand, testing aerobic capacity and recovery between intense intervals.
• Power (6/10): Box jumps and explosive dumbbell snatches are inherently power movements, though fatigue will diminish output over rounds.
• Speed (6/10): AMRAP format rewards fast transitions and quick movement cycling, especially important with only 3-minute windows per round.
• Flexibility (5/10): Dumbbell snatches demand overhead mobility and hip flexibility, while box jumps require ankle and hip range of motion.
• Strength (4/10): 50/35lb dumbbell snatches and bodyweight pull-ups require moderate strength but aren't maximal loads.

Movements

• Dumbbell Snatch
• Box Jump
• Pull-Up

Benchmark Notes

This workout is 4 rounds of 3-minute AMRAPs with 1-minute rest between rounds. Each round contains 2 box jumps (24/20), 4 alternating DB snatches (50/35), and 6 pull-ups for a total of 12 reps per round. Movement analysis: Box jumps take 1.5-2 sec each (3-4 sec total), DB snatches take 2-3 sec each (8-12 sec total), pull-ups take 1-2 sec each (6-12 sec total). One complete round takes 17-28 seconds when fresh. In a 3-minute window, athletes can complete multiple rounds with fatigue accumulation. Round 1 (fresh): Elite athletes complete 10-11 rounds (120-132 reps), intermediate 7-8 rounds (84-96 reps), beginners 4-5 rounds (48-60 reps). Rounds 2-4 see progressive fatigue: 10-15% decline per round for elite, 15-20% for intermediate, 20-25% for beginners. Total across 4 AMRAPs: Elite 35-40 rounds (420-480 reps), intermediate 24-28 rounds (288-336 reps), beginners 14-18 rounds (168-216 reps). This is similar to Fight Gone Bad in structure but with different movements and shorter work periods. Adjusting FGB anchor (L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps) for the shorter work windows and movement differences. Final targets: L10: 280+ reps, L5: 200 reps, L1: 120 reps.

Modality Profile

Box Jump and Pull-Up are gymnastics movements (bodyweight), while Dumbbell Snatch is weightlifting (external load). With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% W.