Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable weights for the average CrossFitter. Wall balls at 20/14 lbs are accessible, and 50/35 lb DB snatches are light-moderate. The 12-minute AMRAP allows athletes to pace themselves and take breaks as needed. While there's some fatigue accumulation from the leg-dominant wall balls affecting the DB snatches, the movements don't severely interfere with each other, keeping this in medium territory.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep wall balls and continuous DB snatches will heavily tax shoulder, leg, and grip stamina over multiple rounds.
• Endurance (7/10): A 12-minute AMRAP creates significant cardiovascular demand, requiring sustained aerobic output with minimal rest between movements.
• Power (6/10): DB snatches are explosive hip extension movements, while wall balls require powerful leg drive and coordination.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling to maximize rounds completed in 12 minutes.
• Strength (4/10): Moderate loads with 20/14 lb wall ball and 50/35 lb dumbbell require decent strength but not maximal effort.
• Flexibility (4/10): Wall balls demand hip and ankle mobility, while DB snatches require overhead position and hip hinge flexibility.

Movements

• Wall Ball
• Dumbbell Snatch

Benchmark Notes

This 12-minute AMRAP combines 20 wall balls (20/14 lb) with 10 alternating DB snatches (50/35 lb). I'll analyze this by breaking down each round and applying fatigue multipliers. Movement Analysis: - Wall Ball (20 lb): ~2.5 sec per rep fresh, so 20 reps = 50 seconds - Alternating DB Snatch (50 lb): ~2.5 sec per rep fresh, so 10 reps = 25 seconds - Transition time: ~5 seconds between movements - Total round time fresh: 80 seconds (1:20) Fatigue Progression: - Round 1: 80 seconds (fresh) - Round 2: 85 seconds (1.06x multiplier) - Round 3: 92 seconds (1.15x multiplier) - Round 4: 100 seconds (1.25x multiplier) - Round 5: 110 seconds (1.38x multiplier) - Round 6: 125 seconds (1.56x multiplier) - Round 7: 145 seconds (1.81x multiplier) - Round 8: 170 seconds (2.13x multiplier) Cumulative times: - 1 round: 1:20 - 2 rounds: 2:45 - 3 rounds: 4:17 - 4 rounds: 5:57 - 5 rounds: 7:47 - 6 rounds: 9:52 - 7 rounds: 12:17 (exceeds time cap) This suggests elite athletes (L10) will complete 6+ rounds, while recreational athletes (L1) will complete 3-4 rounds. Cross-referencing with Cindy (20-min AMRAP: 5 pull-ups, 10 push-ups, 15 air squats): - Cindy L10: 25-30 rounds in 20 minutes - Cindy L5: 15-18 rounds in 20 minutes - Cindy L1: 6-8 rounds in 20 minutes Adjusting for 12-minute duration and heavier loading: - This workout is more demanding due to 20 lb wall balls and 50 lb DB snatches vs. bodyweight movements - 12 minutes vs. 20 minutes = 0.6x time factor - Heavier loading = ~0.7x performance factor - Combined adjustment: 0.6 × 0.7 = 0.42x Adjusted from Cindy: - L10: 25-30 × 0.42 = 10.5-12.6 rounds → 8.4 rounds (accounting for workout complexity) - L5: 15-18 × 0.42 = 6.3-7.6 rounds → 6.0 rounds - L1: 6-8 × 0.42 = 2.5-3.4 rounds → 3.5 rounds Final targets: L10: 8.4 rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Both Wall Ball and Dumbbell Snatch are external load movements classified as Weightlifting. Wall Ball uses a medicine ball and Dumbbell Snatch uses a dumbbell, making this 100% Weightlifting modality.