Workout Description

Why This Workout Is Medium

This EMOM provides excellent recovery with 50+ seconds rest between rounds, preventing significant fatigue accumulation. The box jumps and reactive jumps are moderate skill/intensity, while the dumbbell snatches at 50/35 are light enough for most athletes to maintain steady reps throughout 9 minutes. The plyometric elements add complexity but the generous rest periods and manageable loads keep this accessible for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Highly explosive workout featuring box jumps, reactive broad jumps, and power snatches - all demanding rapid force production.
• Speed (7/10): EMOM structure demands quick transitions between explosive movements and fast cycling of max rep snatches within time constraints.
• Stamina (6/10): EMOM format with max rep dumbbell snatches will test muscular endurance, especially grip and shoulders over nine minutes.
• Strength (5/10): 50/35lb dumbbell snatches require moderate strength, while box jumps and broad jumps demand relative strength against bodyweight.
• Endurance (4/10): Nine minutes of continuous work with minimal rest challenges cardiovascular system moderately, but short duration limits pure aerobic demand.
• Flexibility (4/10): Overhead position in snatches, hip flexion for box jumps, and full extension in broad jumps require moderate mobility.

Movements

• Box Jump
• Depth Drop
• Broad Jump
• Dumbbell Snatch

Benchmark Notes

This is a 9-minute EMOM with complex movements scored by total DB alternating power snatch reps. Each minute contains: 1 box jump (24/20), 1 depth drop to reactive broad jump to 8 feet, then max reps DB alt power snatch (50/35). The box jump takes ~2 seconds, the depth drop and reactive broad jump sequence takes ~4-6 seconds (including setup and potential additional jumps if 8 feet isn't reached), leaving approximately 52-54 seconds for DB snatches each minute. At 50/35 lbs, elite athletes can maintain ~2.5 seconds per rep including transitions between arms, allowing 20-22 reps per minute when fresh. However, the plyometric work creates significant fatigue: Minutes 1-3 average 21 reps/min, minutes 4-6 drop to 19 reps/min due to accumulated fatigue, minutes 7-9 further decline to 17 reps/min as the reactive jumps tax the nervous system. This gives elite performers (L10) around 189 total reps. The median CrossFitter (L5) would average 13 reps per minute for 117 total reps, while beginners (L1) might only manage 5 reps per minute for 45 total. No direct anchor exists for this complex, but the rep distribution follows similar patterns to other high-volume dumbbell work. Final targets: L10: 189 reps, L5: 117 reps, L1: 45 reps.

Modality Profile

3 out of 4 movements are gymnastics (Box Jump, Depth Drop, Broad Jump are bodyweight movements), while 1 out of 4 is weightlifting (Dumbbell Snatch uses external load). This gives us 75% gymnastics and 25% weightlifting.