Workout Description

Why This Workout Is Medium

This EMOM provides excellent recovery with 50+ seconds rest between rounds, preventing significant fatigue accumulation. The box jumps and reactive movements are moderate skill/intensity, while the DB snatches at 50/35 are light enough for most athletes to maintain steady reps throughout 9 minutes. The plyometric elements add complexity but the generous rest periods and manageable loading keep this accessible to average CrossFitters without major scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Highly explosive workout featuring box jumps, depth drops, reactive broad jumps, and power snatches - all maximum power movements.
• Speed (7/10): EMOM structure demands quick transitions between explosive movements and rapid cycling of max rep snatches within time constraints.
• Stamina (6/10): EMOM format with max rep dumbbell snatches will test muscular endurance, especially grip and shoulders over nine minutes.
• Strength (5/10): 50/35lb dumbbell snatches require moderate strength, while box jumps and broad jumps demand relative strength against bodyweight.
• Endurance (4/10): Nine minutes of continuous work with minimal rest challenges cardiovascular system moderately, but short duration limits pure aerobic demand.
• Flexibility (4/10): Overhead position in snatches, hip flexion for box jumps, and reactive movement patterns require moderate mobility demands.

Movements

• Box Jump
• Broad Jump
• Depth Drop
• Dumbbell Snatch

Benchmark Notes

This is a 9-minute EMOM with complex movement pattern: 1 box jump + 1 depth drop to reactive broad jump to 8 feet + max DB alternating power snatches (50/35 lb). Since it's scored as 'Reps', we're counting total DB snatches completed across all 9 minutes. Movement breakdown per minute: - Box jump (24/20): ~2 seconds - Depth drop setup: ~2 seconds - Reactive broad jump sequence to 8 feet: ~3-4 seconds (may require multiple jumps) - Transition to DB: ~2-3 seconds - Remaining time (~50-51 seconds) for max DB alt power snatches DB alternating power snatch at 50/35 lb: ~2.5-3 seconds per rep when fresh, degrading to 3-4 seconds as fatigue sets in. The complex movement pattern before each set will create significant neural fatigue. Estimated snatches per minute: - Minutes 1-3: 18-20 reps/min (fresh, good rhythm) - Minutes 4-6: 16-18 reps/min (moderate fatigue, grip issues) - Minutes 7-9: 14-16 reps/min (significant fatigue, longer rest between reps) Total rep ranges: - Elite (L9-L10): 28 reps/min average = 252 total reps - Advanced (L7-L8): 24-26 reps/min average = 216-234 total reps - Intermediate (L5-L6): 20-22 reps/min average = 180-198 total reps - Novice (L3-L4): 16-18 reps/min average = 144-162 total reps - Beginner (L1-L2): 12-14 reps/min average = 108-126 total reps The complex movement sequence and moderate DB weight create a challenging power endurance test. No direct anchor matches this format, but the rep density aligns with similar EMOM power endurance workouts. Final targets: L10: 252+ reps, L5: 180 reps, L1: 108 reps

Modality Profile

4 movements total: Box Jump, Depth Drop, and Broad Jump are bodyweight gymnastics movements (3/4 = 75%), while Dumbbell Alternating Power Snatch is a weightlifting movement with external load (1/4 = 25%). No monostructural cardio movements present.