Workout Description
Why This Workout Is Very Hard
The real challenge is the compounding overhead fatigue: 9 snatches + 7 snatch push press + 5 OHS per round hits the same muscles relentlessly across 5 rounds. At 50% 1RM, the snatch volume alone (45 total reps) is punishing. The every-2:00 unbroken DU interrupt creates a forced pace that prevents recovery, and 'unbroken' under mounting shoulder and skill fatigue will cause failures that compound the time pressure.
Training Focus
This workout develops the following fitness attributes:
- Flexibility (8/10): The snatch and overhead squat demand exceptional shoulder mobility, thoracic extension, hip flexor length, and ankle dorsiflexion simultaneously. This combination is among the highest mobility requirements in CrossFit.
- Stamina (7/10): Five rounds of 9 snatches, 7 push presses, and 5 OHS totals 105 overhead barbell reps plus 100 double unders, imposing significant shoulder, upper back, and leg muscular endurance demands.
- Power (7/10): The snatch is a fundamentally explosive pull requiring full hip extension and overhead turnover. Push press adds hip drive. Five rounds of 9 snatches consistently reward and reinforce explosive power production.
- Endurance (5/10): The every-2:00 double under obligation combined with 5 rounds of barbell work sustains moderate cardiovascular demand, keeping the aerobic system continuously engaged with limited recovery between efforts.
- Strength (5/10): At 50% of 1RM, the snatch represents moderate loading. The push press and OHS compound overhead strength demands without reaching near-maximal effort territory across five rounds.
- Speed (5/10): The 2:00 interval structure creates real time pressure, requiring athletes to cycle the barbell efficiently and complete 20 unbroken double unders within each window, demanding disciplined pacing and transitions.
Movements
- Overhead Squat
- Snatch
- Double-Under
- Snatch Grip Push Press
Modality Profile
4 movements total: Snatch (W), Snatch Grip Push Press (W), Overhead Squat (W) = 3 Weightlifting movements (75%); Double-Under (G) = 1 Gymnastics movement (25%). Rounded to nearest 10%: W: 70%, G: 30%, M: 0%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 5/10 | The every-2:00 double under obligation combined with 5 rounds of barbell work sustains moderate cardiovascular demand, keeping the aerobic system continuously engaged with limited recovery between efforts. |
| Stamina | 7/10 | Five rounds of 9 snatches, 7 push presses, and 5 OHS totals 105 overhead barbell reps plus 100 double unders, imposing significant shoulder, upper back, and leg muscular endurance demands. |
| Strength | 5/10 | At 50% of 1RM, the snatch represents moderate loading. The push press and OHS compound overhead strength demands without reaching near-maximal effort territory across five rounds. |
| Flexibility | 8/10 | The snatch and overhead squat demand exceptional shoulder mobility, thoracic extension, hip flexor length, and ankle dorsiflexion simultaneously. This combination is among the highest mobility requirements in CrossFit. |
| Power | 7/10 | The snatch is a fundamentally explosive pull requiring full hip extension and overhead turnover. Push press adds hip drive. Five rounds of 9 snatches consistently reward and reinforce explosive power production. |
| Speed | 5/10 | The 2:00 interval structure creates real time pressure, requiring athletes to cycle the barbell efficiently and complete 20 unbroken double unders within each window, demanding disciplined pacing and transitions. |
5RFT9 Snatch @ 50% of 1RM Snatch (establishes in strength portion pre workout)7 snatch push press5 OHS* every 2:00, including 0:00, 20 unbroken double unders