Workout Description

Why This Workout Is Medium

This workout alternates between moderate-load barbell work (dB snatch, push press) and bodyweight conditioning (wall ball, double-unders, flutter kicks, heel touches) across 5 rounds. The loads are light-moderate (50/30# snatch, 75/45# push press), rep counts are manageable (25-50 reps per movement), and the alternating structure provides built-in recovery between barbell and gymnastics elements. While there's fatigue accumulation, the average CrossFitter can complete this as prescribed without significant scaling. Total time is approximately 15-20 minutes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total rep volume across multiple muscle groups (wall balls, snatches, push press, dubs, core work) creates significant muscular endurance demand. Repeated cycling tests sustained output capacity.
• Power (7/10): Wall balls, dB snatches, and push press are inherently explosive movements. Double-unders require rapid cycling and coordination. Power is a primary driver of efficient movement completion.
• Speed (7/10): Quick transitions between five distinct movements demand efficient pacing. Double-unders and rapid rep cycling reward fast movement execution. Minimizing transition time is critical for performance.
• Endurance (6/10): Continuous cycling through five movements with moderate rep ranges maintains elevated heart rate throughout. The AMRAP format demands sustained cardiovascular output without extended recovery periods.
• Flexibility (5/10): Wall balls, dB snatches, and push press demand shoulder mobility and hip flexibility. Flutter kicks and heel touches require core and hip mobility. Moderate ROM demands overall.
• Strength (4/10): Moderate loads (50/30# dB snatch, 75/45# push press) require force production but aren't maximal efforts. Volume and fatigue accumulation limit strength expression over time.

Movements

• Wall Ball
• Push Press
• Single-Under
• Flutter Kick
• Dumbbell Snatch
• Double-Under

Modality Profile

Workout contains 5 unique movements: Wall Ball (W), Dumbbell Snatch (W), Push Press (W), Double-Unders/Singles (G), Flutter Kick (G), and Heel Touch (G). Gymnastics movements: 3 (dubs/singles, flutter kick, heel touch). Weightlifting movements: 3 (wall ball, dB snatch, push press). However, counting movement pairs as single modality classifications: 3 Gymnastics movements vs 3 Weightlifting movements = 50/50 split. Adjusted to 40/60 accounting for wall ball and dB snatch appearing twice in the workout structure, emphasizing weightlifting load.