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 minimizing total time in this for-time 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), followed by a 400m run. I'll analyze this using Helen as the primary anchor since it shares 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: 3-6 sec between movements Round 1 (fresh): Box jumps 8 sec + DB snatches 25 sec + run 90 sec + transitions 6 sec = 129 sec Round 2 (1.1x fatigue): Box jumps 9 sec + DB snatches 28 sec + run 99 sec + transitions 7 sec = 143 sec Round 3 (1.2x fatigue): Box jumps 10 sec + DB snatches 30 sec + run 108 sec + transitions 8 sec = 156 sec Total estimated time: 428 sec (7:08) Comparing to Helen anchor (3 rounds: 400m run, 21 KB swings, 12 pull-ups): - Helen L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec - This workout has significantly less volume (45 total reps vs 99 in Helen) - DB snatches are less demanding than KB swings + pull-ups combination - Should be 15-20% faster than Helen Adjusted benchmarks: - L10: 330-390 sec (vs Helen 450-510) - L5: 450-510 sec (vs Helen 630-690) - L1: 720-840 sec (vs Helen 900-1080) Final targets - L10: 360 sec (6:00), L5: 450 sec (7:30), L1: 720 sec (12:00)

Modality Profile

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