Workout Description

Why This Workout Is Very Hard

This workout combines heavy Olympic lifting (185/120 high hang squat snatch) with high-skill gymnastics (chest-to-bar pull-ups) under severe time pressure. The EMOM format allows minimal rest between rounds, and the 'only 1 shot' rule creates immense pressure on each snatch attempt. Most athletes will struggle with the technical demands of snatching heavy weight while fatigued from pull-ups, with many missing lifts due to accumulated fatigue and time constraints.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Squat snatch is one of the most explosive movements in CrossFit, requiring rapid force production and speed under the bar.
• Strength (8/10): High hang squat snatch at 185/120 lbs requires significant strength, especially in overhead position and receiving the weight.
• Flexibility (7/10): Squat snatch demands exceptional ankle, hip, thoracic, and shoulder mobility for proper receiving position and overhead stability.
• Stamina (6/10): Chest-to-bar pull-ups every minute for eight rounds will significantly tax upper body pulling stamina and grip endurance.
• Speed (5/10): EMOM format requires efficient transitions and quick execution of pull-ups to allow adequate time for snatch attempt.
• Endurance (4/10): Eight minutes of continuous work with minimal rest challenges cardiovascular system moderately, but short duration limits pure aerobic demand.

Movements

• High Hang Snatch
• Chest-to-Bar Pull-Up

Benchmark Notes

This is an 8-minute EMOM with 3 chest-to-bar pull-ups and 1 high hang squat snatch at 185/120 lbs per round. The score is total successful squat snatches completed. Key factors: 1) High hang squat snatch is technically demanding and requires significant overhead mobility and strength. 2) The load (185/120) is substantial - approximately 80-90% of many athletes' 1RM snatch. 3) Chest-to-bar pull-ups will create upper body and grip fatigue that interferes with the snatch. 4) Only one attempt per round means missed lifts cannot be repeated. 5) As fatigue accumulates, technical breakdown becomes more likely. Round-by-round analysis: Rounds 1-2: Fresh state, highest success rate (90-95% for elite). Rounds 3-4: Slight fatigue from pull-ups, 85-90% success. Rounds 5-6: Accumulated fatigue, grip and shoulder fatigue affecting overhead position, 75-85% success. Rounds 7-8: Significant fatigue, technical breakdown more common, 60-80% success. Elite athletes (L9-L10) might complete 7-8 successful snatches. Advanced athletes (L6-L8) likely complete 5-7. Intermediate athletes (L3-L5) complete 3-5. Beginners (L1-L2) may only complete 1-3 due to technical demands and heavy loading. The workout heavily favors athletes with strong snatch technique and high strength-to-bodyweight ratios. No direct anchor comparison available, but this resembles high-skill, strength-biased workouts where technical failure limits scores more than conditioning. Final targets: L10: 8 reps, L5: 5 reps, L1: 1 rep.

Modality Profile

Two movements: Chest-to-Bar Pull-Up (bodyweight gymnastics) and High Hang Snatch (barbell weightlifting). Equal split between gymnastics and weightlifting modalities.