Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy squat snatches (135/95) with high-skill double unders in a continuous 12-minute format. The squat snatch requires significant technical proficiency and mobility under fatigue, while double unders become increasingly difficult as grip and coordination deteriorate. The lateral burpees add metabolic stress between barbell work. Most average CrossFitters will need to scale the snatch weight or substitute movements, and the continuous nature prevents meaningful recovery.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume double unders and lateral burpees will heavily tax muscular endurance, especially in the shoulders, calves, and core systems.
• Power (8/10): Double unders and squat snatch are highly explosive movements requiring rapid force development and coordination under fatigue conditions.
• Endurance (7/10): A 12-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Flexibility (7/10): Squat snatch demands excellent overhead mobility, ankle flexibility, and hip mobility for proper receiving position and full range of motion.
• Speed (7/10): Fast cycling between movements and quick transitions are essential for maximizing rounds in this time-capped format with light loads.
• Strength (6/10): Squat snatch at 135/95 requires moderate strength levels, though the light load emphasizes technique and speed over maximal force.

Movements

• Double-Under
• Squat Snatch
• Lateral Bar-Over Burpee

Benchmark Notes

This 12-minute AMRAP combines three challenging movements: 30 double-unders (15 seconds fresh, scaling to 20+ seconds with fatigue), 3 squat snatches at 135/95 (9-12 seconds fresh, scaling to 15-18 seconds with fatigue), and 6 lateral burpees over barbell (24-30 seconds fresh, scaling to 35-45 seconds with fatigue). Round 1 takes approximately 48-57 seconds for elite athletes. The squat snatch at 135/95 is a significant limiting factor - heavier than typical metcon loading and requiring full overhead squat mobility under fatigue. Double-unders become increasingly difficult to maintain rhythm as grip and coordination deteriorate. Lateral burpees over barbell are particularly taxing due to the lateral movement pattern and barbell obstacle. Fatigue accumulation: Rounds 1-2 at baseline pace, rounds 3-4 slow by 15-20%, rounds 5-6 slow by 25-30%, rounds 7+ slow by 40-50% with increased rest periods. Transitions between movements add 3-5 seconds per transition for elite athletes. This workout has similarities to high-skill AMRAPs but the heavy squat snatch loading makes it more strength-endurance focused than pure conditioning. Elite athletes (L10) complete 8.5-9.5 rounds, intermediate athletes (L5) complete 6.0-6.5 rounds, and beginners (L1) complete 3.5-4.0 rounds. Final targets: L10: 8.5-9.5 rounds, L5: 6.0-6.5 rounds, L1: 3.5-4.0 rounds.

Modality Profile

Double-Under and Lateral Bar-Over Burpee are gymnastics movements (bodyweight coordination and bodyweight movement), while Squat Snatch is weightlifting. With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.