Workout Description
Why This Workout Is Extremely Hard
The 175# squat snatch is at or near a 1RM for most average CrossFitters — and it's attempted AFTER sprinting, 16 D-ball lunges, and 10 C2B pull-ups each round, meaning legs and grip are compromised before touching the barbell. Twenty total squat snatches at near-maximal load under cumulative fatigue across 5 rounds with only 60 seconds rest is elite-level demand. The sandbag buy-out extends punishment further.
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Squat snatches and 150m sprints are highly explosive efforts. Hang muscle snatches in the buyout demand rapid triple extension. Power is a central stimulus repeated across every round.
- Flexibility (8/10): Squat snatch requires elite hip, shoulder, and thoracic mobility. D-ball front rack lunges demand hip flexor and t-spine flexibility. This workout has consistently high range-of-motion requirements.
- Strength (8/10): 175# squat snatch is a near-maximal strength demand for most athletes. Combined with loaded D-ball lunges and a 50# sandbag run, strength is a primary limiter throughout this workout.
- Speed (7/10): 150m sprints demand near-maximal velocity output. Structured rest intervals allow athletes to sustain sprint quality across all five rounds, making speed a key performance differentiator.
- Endurance (6/10): Five 150m sprints plus a 600m loaded sandbag run create meaningful cardiovascular demand. However, 1:00 rest intervals shift the stimulus toward anaerobic rather than sustained aerobic endurance.
- Stamina (6/10): 50 total C2B pull-ups, 80 D-ball lunges, 20 squat snatches, and the buyout accumulate significant muscular fatigue across rounds, though structured rest limits pure stamina expression.
Movements
- Hang Muscle Snatch
- Sandbag Run
- Sprint
- Squat Snatch
- Chest-to-Bar Pull-Up
- Dumbbell Front Rack Lunge
Modality Profile
6 total movements: Gymnastics (1) = Chest-to-Bar Pull-Up; Monostructural (1) = Sprint; Weightlifting (4) = Dumbbell Front Rack Lunge, Squat Snatch, Sandbag Run (external load), Hang Muscle Snatch. Raw percentages: G=16.7%, M=16.7%, W=66.7%. Rounded to nearest 10% while maintaining 100% total: G=20%, M=20%, W=60%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | Five 150m sprints plus a 600m loaded sandbag run create meaningful cardiovascular demand. However, 1:00 rest intervals shift the stimulus toward anaerobic rather than sustained aerobic endurance. |
| Stamina | 6/10 | 50 total C2B pull-ups, 80 D-ball lunges, 20 squat snatches, and the buyout accumulate significant muscular fatigue across rounds, though structured rest limits pure stamina expression. |
| Strength | 8/10 | 175# squat snatch is a near-maximal strength demand for most athletes. Combined with loaded D-ball lunges and a 50# sandbag run, strength is a primary limiter throughout this workout. |
| Flexibility | 8/10 | Squat snatch requires elite hip, shoulder, and thoracic mobility. D-ball front rack lunges demand hip flexor and t-spine flexibility. This workout has consistently high range-of-motion requirements. |
| Power | 9/10 | Squat snatches and 150m sprints are highly explosive efforts. Hang muscle snatches in the buyout demand rapid triple extension. Power is a central stimulus repeated across every round. |
| Speed | 7/10 | 150m sprints demand near-maximal velocity output. Structured rest intervals allow athletes to sustain sprint quality across all five rounds, making speed a key performance differentiator. |
5 rounds:150 meter sprint 16 D ball front rack lunge 40#10 C2B pull-up 4 Squat Snatch 175#1:00 rest (except after 5th round)Buy out:600 meter sandbag run 50#15 hang muscle snatch 65#