Workout Description

Why This Workout Is Medium

While muscle snatches require coordination and push presses can be challenging under fatigue, the 65/45lb load is manageable for average athletes. The 10-minute AMRAP allows natural pacing and brief rests between rounds. The 7/14 rep scheme creates moderate volume without being overwhelming. Most athletes can complete 4-6 rounds, making this a solid conditioning piece that challenges without requiring scaling for the average CrossFitter.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep counts of 7 and 14 per round with barbell movements will heavily tax upper body and posterior chain muscular endurance.
• Endurance (7/10): Ten minutes of continuous work with moderate loads creates significant cardiovascular demand, requiring sustained aerobic output throughout the AMRAP format.
• Power (7/10): Both movements are explosive in nature - muscle snatch requires hip drive and speed under the bar, push press demands leg drive.
• Flexibility (6/10): Below knee muscle snatch demands good shoulder mobility and hip flexibility, while push press requires overhead range of motion.
• Speed (6/10): AMRAP format encourages quick transitions and efficient movement cycling to maximize rounds, though barbell movements limit pure speed.
• Strength (4/10): Moderate barbell loads of 65/45 pounds require decent strength but not maximal effort, focusing more on strength endurance.

Movements

• Muscle Snatch
• Push Press

Benchmark Notes

This is a 10-minute AMRAP with 7 Below Knee Muscle Snatch (65/45) + 14 Push Press (65/45). I'll analyze this by breaking down movement times and applying fatigue multipliers. Below Knee Muscle Snatch at 65/45 lbs: This is a technical movement starting from below the knee. Fresh state estimate is 3-4 seconds per rep for intermediate athletes, with elite closer to 2.5-3 seconds. Push Press at 65/45 lbs: This is moderate loading for most athletes. Fresh state estimate is 2-2.5 seconds per rep. Round breakdown: Each round = 7 muscle snatches + 14 push presses = 21 total reps. Fresh round time estimate: Elite: (7 × 2.5) + (14 × 2) = 17.5 + 28 = 45.5 seconds. Intermediate: (7 × 3.5) + (14 × 2.5) = 24.5 + 35 = 59.5 seconds. Novice: (7 × 4.5) + (14 × 3) = 31.5 + 42 = 73.5 seconds. Fatigue considerations: The muscle snatch is technically demanding and will degrade significantly under fatigue. Push press involves shoulders which will be pre-fatigued from the snatches. Round-by-round fatigue multipliers: Rounds 1-2: 1.0x, Rounds 3-4: 1.15x, Rounds 5-6: 1.3x, Rounds 7-8: 1.5x, Rounds 9+: 1.8x. Transition time between movements: 3-5 seconds for elite, 5-8 seconds for intermediate. 10-minute capacity calculation: Elite athlete: Round 1-2 (50s each), Round 3-4 (57s each), Round 5-6 (65s each), Round 7-8 (75s each), Round 9 (85s partial) = approximately 8.4 rounds. Intermediate athlete: Round 1-2 (65s each), Round 3-4 (75s each), Round 5-6 (85s each) = approximately 6.0 rounds. Novice athlete: Round 1-2 (80s each), Round 3-4 (95s each) = approximately 3.5 rounds. This workout doesn't match any iconic benchmarks exactly, but the moderate barbell loading and technical movement pattern suggests performance distribution similar to other moderate-intensity AMRAPs. The muscle snatch technical requirement will create larger performance gaps between skill levels. Final targets: L10: 8.4 rounds, L5: 6.0 rounds, L1: 3.5 rounds.

Modality Profile

Both Muscle Snatch and Push Press are weightlifting movements using external load (barbell), resulting in 100% weightlifting modality