Workout Description

Why This Workout Is Medium

This workout combines moderate-intensity movements with manageable loads for the average CrossFitter. The 9-minute time cap prevents excessive fatigue accumulation, while the rep scheme allows for natural breaking points. Box jumps provide brief recovery between upper body demands of DB snatches and the cardio challenge of double unders. The weights are accessible (50/35 DB), and the movement pattern creates a sustainable pace rather than overwhelming any single energy system.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep double unders combined with repeated box jumps and DB snatches will heavily tax muscular endurance, especially shoulders and legs.
• Power (8/10): Box jumps and power snatches are explosive movements, while double unders require rapid coordination and power from calves and shoulders.
• Endurance (7/10): Nine minutes of continuous movement with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the time domain.
• Speed (7/10): AMRAP format rewards fast transitions and quick cycling through movements to maximize rounds completed in nine minutes.
• Flexibility (6/10): Power snatch demands good overhead mobility and hip flexibility, while box jumps require ankle and hip range of motion.
• Strength (4/10): Moderate dumbbell load and bodyweight movements require decent strength but not maximal force production capabilities.

Movements

• Dumbbell Snatch
• Box Jump
• Double-Under

Benchmark Notes

This is a 9-minute AMRAP with 4 box jumps (30/24), 6 alternating DB power snatches (50/35), and 15 double unders per round. I'll analyze this movement by movement and compare to similar benchmarks. Movement Analysis: - Box Jumps (30/24): ~1.5-2 sec per rep fresh, so 4 reps = 6-8 seconds - DB Power Snatch alternating (50/35): ~2.5-3 sec per rep, so 6 reps = 15-18 seconds - Double Unders: ~0.5 sec per rep in rhythm, so 15 reps = 7-8 seconds - Transitions between movements: ~3-5 seconds total per round Round time calculation: - Fresh round: 6-8 + 15-18 + 7-8 + 3-5 = 31-39 seconds per round - Average accounting for fatigue: ~35-45 seconds per round Fatigue considerations: - Double unders become inconsistent under fatigue, adding break time - DB snatches tax grip and shoulders, slowing later rounds - Box jumps remain relatively consistent but step-downs may be needed This workout is similar to other 9-minute AMRAPs but with moderate skill requirements (double unders) and grip/shoulder taxation. Comparing to Cindy (20-min AMRAP), which sees L10 at 25-30 rounds, this 9-minute version with more complex movements should see proportionally fewer rounds. For a 9-minute timeframe: - Elite athletes (L10): 9-10 rounds (very strong conditioning, efficient double unders) - Advanced (L8): 8-8.5 rounds - Intermediate (L5): 6-6.5 rounds (some double under breaks, moderate pacing) - Novice (L2): 4-4.5 rounds (frequent double under resets, longer breaks) - Beginner (L1): 3-3.5 rounds (significant skill limitations) Final targets: L10: 9+ rounds, L5: 6 rounds, L1: 3.5 rounds

Modality Profile

Box Jump and Double-Under are gymnastics movements (bodyweight coordination skills), while Dumbbell Snatch is weightlifting. With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.