Workout Description

Why This Workout Is Easy

This workout uses light-moderate loads (50/35 DB) with low volume per round (5+10 reps) and built-in recovery via the 400m run between rounds. Box jumps and DB snatches are fundamental movements that don't significantly interfere with each other. The run provides active recovery, preventing fatigue accumulation. Most average CrossFitters can complete this as prescribed with minimal scaling needed.

Benchmark Times for WOD

• Elite: <5:30
• Advanced: 6:00-6:30
• Intermediate: 7:00-7:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Box jumps and DB power snatches are both explosive movements requiring rapid force production and athletic coordination.
• Endurance (7/10): Three rounds with 400m runs creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout with minimal rest.
• Stamina (6/10): Moderate volume of box jumps and DB snatches across three rounds will challenge muscular endurance, particularly in legs and shoulders.
• Speed (6/10): Fast transitions between movements and maintaining pace during runs are crucial for optimal performance in this time-based format.
• Flexibility (5/10): DB power snatches demand good overhead mobility and hip flexibility, while box jumps require ankle and hip range of motion.
• Strength (4/10): 50/35lb dumbbells provide moderate loading for power snatches, while box jumps require relative strength against bodyweight.

Movements

• Run
• Dumbbell Snatch
• Box Jump

Benchmark Notes

This workout consists of 3 rounds of 5 box jumps (24/20), 10 alternating DB power snatch (50/35), and a 400m run. I'll analyze this using Helen as the primary anchor since it has the same structure (3 rounds with 400m runs) and similar movement patterns. Movement breakdown per round: - 5 Box Jumps: 1.5-2 sec per rep = 7.5-10 sec - 10 Alt DB Power Snatch: 2-3 sec per rep = 20-30 sec - 400m Run: 75-120 sec - Transitions: ~10-15 sec total Round 1 (fresh): 112.5-175 sec Round 2 (1.1x fatigue): 123.75-192.5 sec Round 3 (1.2x fatigue): 135-210 sec Total estimated range: 371-577.5 sec (6:11-9:38) Comparing to Helen anchor (3 rounds: 400m run, 21 KB swing, 12 pull-ups): - Helen L10: 450-510 sec / 510-570 sec - Helen L5: 630-690 sec / 690-750 sec - Helen L1: 900-1080 sec / 960-1140 sec This workout is slightly easier than Helen due to: - Fewer total reps (15 vs 33 per round) - Box jumps are less fatiguing than pull-ups - DB snatches at 50/35 vs KB swings at 53/35 Adjusting Helen times down by ~15% for reduced volume and complexity: - L10: 330-390 sec (5:30-6:30) - L5: 450-510 sec (7:30-8:30) - L1: 720-840 sec (12:00-14:00) Final male benchmarks - L10: 330 sec, L5: 450 sec, L1: 720 sec

Modality Profile

Three movements across all modalities: Box Jump (Gymnastics - bodyweight), Run (Monostructural - cyclical cardio), Dumbbell Snatch (Weightlifting - external load). Equal distribution with slight weighting to Weightlifting.