Workout Description

Why This Workout Is Very Hard

50 power snatches and 50 OHS at 115/73 demand significant shoulder stability and technique, but the real damage comes from stacking those movements against 100 burpees across 10 rounds — shoulders are under constant, compounding stress. OHS under fatigue is a major limiter for average athletes. The 200 sit-ups add volume without relief. Estimated 50–70 minutes for most, with the post-workout 403-rep memorial section pushing total work near Extremely Hard territory.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 400+ total reps across 10 rounds hammers shoulder, core, and full-body muscular endurance. Cumulative grip fatigue from snatches and OHS compounds with sit-up and burpee volume to challenge sustained muscular output.
• Flexibility (8/10): Overhead squats demand exceptional shoulder mobility, thoracic extension, and ankle dorsiflexion. Power snatches reinforce this need. One of the highest flexibility demands in standard CrossFit programming due to OHS requirements.
• Endurance (7/10): Ten rounds combining burpees, snatches, OHS, and sit-ups create sustained cardiovascular demand. Burpees repeatedly spike heart rate, maintaining aerobic stress throughout the long duration of this tribute workout.
• Power (6/10): Power snatches require explosive hip extension on every rep. However, 50 total snatches across 10 rounds gradually shifts the demand from pure power toward power-endurance as fatigue accumulates significantly.
• Speed (5/10): Efficient transitions between barbell and floor movements matter, but moderate loads and high volume require strategic pacing rather than sprinting. Cycling speed on snatches and OHS becomes critical in early rounds.
• Strength (4/10): Moderate barbell loads (73/115 lbs) require real strength under fatigue, especially in late rounds. However, submaximal weights and high rep counts shift the stimulus away from pure force production.

Movements

• Power Snatch
• Overhead Squat
• Burpee
• Sit-Up

Modality Profile

4 movements total: Power Snatch (W) and Overhead Squat (W) are barbell weightlifting movements; Burpee (G) and Sit-Up (G) are bodyweight gymnastics movements. No monostructural elements present. 2W and 2G yields a clean 50/50 split.