Workout Description

Why This Workout Is Medium

While the individual movements are fundamental, the single-arm dumbbell snatches (50/35) create moderate skill and loading demands. The alternating structure provides brief recovery during transitions, and the 10-minute time cap prevents excessive fatigue accumulation. The push-ups between snatches allow upper body recovery, making this challenging but manageable for the average CrossFitter.

Training Focus

This workout develops the following fitness attributes:

• Power (7/10): Single-arm dumbbell snatches are explosive movements requiring significant power production from hips and shoulders.
• Stamina (6/10): Repeated squats and push-ups test muscular endurance, while single-arm DB snatches challenge shoulder and core stamina across multiple rounds.
• Flexibility (6/10): DB snatches require good overhead mobility and hip flexibility, while full-depth squats demand adequate ankle and hip range.
• Speed (6/10): Quick transitions between movements and efficient cycling of snatches are crucial for maximizing rounds in short time domain.
• Endurance (5/10): 10-minute AMRAP creates moderate cardiovascular demand through continuous movement, but duration is short enough to maintain higher intensity throughout.
• Strength (4/10): Moderate dumbbell load for snatches provides some strength demand, while push-ups and air squats test relative strength.

Movements

• Push-Up
• Air Squat
• Dumbbell Snatch

Scaling Options

Reduce dumbbell weight to 35/20 lbs for intermediate, 20/15 lbs for beginners. Substitute push-ups with knee push-ups or incline push-ups on box. For air squats, reduce depth if mobility is limited, use target to box if needed. Dumbbell snatches can be modified to single-arm dumbbell clean and press. Consider reducing to 8-7-6 rep scheme for newer athletes.

Scaling Explanation

Scale if unable to maintain proper snatch technique or if push-ups break into singles before 3 minutes. Athletes should be able to perform at least 3-4 unbroken push-ups when fresh. Target is maintaining consistent movement with no more than 10-15 seconds rest between rounds. Proper snatch technique and full range of motion on squats take priority over speed. Scaled athletes should aim to complete 4-6 full rounds.

Intended Stimulus

Moderate-intensity glycolytic workout in 10-minute time domain. Primary focus is on upper body pulling power and pushing endurance, combined with lower body control. The unilateral dumbbell work challenges core stability and tests shoulder endurance. Energy system target is mixed glycolytic/oxidative with brief phosphagen recovery between movements.

Coach Insight

Break up the dumbbell snatches into sets of 4-5 early to preserve grip strength. Keep air squats controlled but flowing - these are your recovery. For push-ups, consider sets of 5-5 to maintain quality. The workout's rhythm is key: squat-snatch-push-snatch creates a natural flow. Watch for form breakdown on push-ups as fatigue sets in. Transition quickly between movements but don't rush the snatches - control is crucial for safety.

Benchmark Notes

This 10-minute AMRAP is most similar to Cindy in structure (bodyweight movements + dumbbell work). Analysis: 1. Movement breakdown per round: - 10 Air Squats: ~15 sec (1.5 sec each) - 9 DB Snatches Right: ~27 sec (3 sec each) - 10 Push-Ups: ~15 sec (1.5 sec each) - 9 DB Snatches Left: ~27 sec (3 sec each) - Transitions: ~6 sec total Fresh round time: ~90 seconds Fatigue factors: - DB Snatches will slow significantly (grip/shoulder fatigue) - Push-ups will see moderate degradation - Air squats remain relatively consistent Projected pacing: - Rounds 1-2: 90 sec/round - Rounds 3-4: 100 sec/round - Rounds 5-6: 110 sec/round - Rounds 7+: 120+ sec/round Using Cindy as anchor (20 min = 25-30 rounds for elite), but adjusting for: - Heavier loading (DB vs pure bodyweight) - Shorter time domain (10 min vs 20 min) - More complex transitions Projected targets: Men: L10: 8.5+ rounds L5: 6.0 rounds L1: 3.5 rounds Women: L10: 7.8+ rounds L5: 5.5 rounds L1: 3.2 rounds

Modality Profile

Air Squat and Push-Up are gymnastics movements (2 movements = 67%). Dumbbell Snatch is a weightlifting movement (1 movement = 33%). Rounded to nearest 10% gives 70/0/30 split.

Similar Workouts to SYLB 1

If you enjoy SYLB 1, you might also like these similar CrossFit WODs:

• Union (83% similar) - AMRAP in 12 minutes 6 Burpees 8 Single-Arm Alternating Kettlebell Snatches (24/16 kg) 10 Lunges...
• Wirtz (81% similar) - AMRAP in 20 minutes 7 Burpee Box Jump Overs (24/20 in) 7 Clean-and-Jerks (135/95 lb) 7 Toes-to-Bars ...
• Adrian (81% similar) - 7 Rounds For Time 3 Forward Rolls 5 Wall Climbs 7 Toes-to-Bar 9 Box Jumps (30/24 in)...
• Robert Cordice (81% similar) - For Time 21-15-9 Reps of: Power Snatches (75/45 lb) Sit-Ups Then, 15-12-9 Reps of: Power Snatches (...
• Weijdt (81% similar) - 5 Rounds for Time 19 Chest-to-Bar Pull-Ups 12 Box Jumps (30/24 in) 8 Squat Cleans (75/45 kg)...
• Martin Demeo (81% similar) - For Time 21 Squat Cleans (135/95 lb) 15 Box Jumps (24/20 in) 9 Burpees 21 Box Jumps (24/20 in) 15 Bu...
• Michael Del Valle Jr. (81% similar) - 5 Rounds for Time 5 Squat Cleans (155/105 lb) 10 Box Jumps (24/20 in) 50 Double-Unders...
• Montcon Remembrance Day (81% similar) - AMRAP in 19 minutes 18 seconds 11 Box Jumps 11 Dumbbell Swings 11 Lunges (alternating legs)...

These WODs similar to SYLB 1 share comparable training demands, time domains, and movement patterns.