Workout Description

Why This Workout Is Medium

The 3-minute rotating EMOM structure is the key factor here — every third minute is complete rest, significantly limiting fatigue accumulation. Box jump overs (20 reps) challenge the legs and lungs, and moving straight into max DB hang snatches creates some cardiorespiratory crossover, but the built-in rest minute allows meaningful recovery. Moderate loading (22.5/15kg) and accessible movements keep this squarely Medium for the average CrossFitter.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Both movements are highly explosive. Box jump overs demand repeated triple-extension power, and alternating DB hang snatches require ballistic hip drive and fast turnover, making power the primary physical quality tested.
• Stamina (7/10): Repeating 20 box jump overs and max-rep DB snatches across 5 rounds each demands significant muscular endurance in legs, hips, and posterior chain, accumulating substantial total volume over the workout.
• Speed (6/10): Completing 20 box jump overs within a single minute requires a fast, consistent cycle rate. Max-rep snatches reward quick transitions and efficient mechanics, making speed of movement execution critical.
• Endurance (5/10): The built-in rest minute moderates cardiovascular demand, but cycling through explosive box jumps and DB snatches every third minute sustains an elevated heart rate across 15 minutes of structured aerobic work.
• Flexibility (4/10): Hang snatches require decent shoulder mobility and hip hinge mechanics, while box jump overs demand hip flexor and ankle flexibility. Above basic positions but not extreme mobility requirements.
• Strength (3/10): The 22.5/15kg dumbbell is a light-to-moderate load, and box jump overs are largely bodyweight. Strength is a minor factor; the stimulus is more metabolic than maximal force production.

Movements

• Box Jump-Over

Scaling Options

Box Jump Overs: Reduce box height to 50/40cm or use a 45cm plate. Athletes with knee or ankle concerns can substitute Step-Overs at the same height, or broad jump overs (no box). Reduce reps to 15 if 20 reps cannot be completed with 10+ seconds to spare. DB Hang Snatch: Reduce load to 15/10kg if form breaks down or fewer than 8 reps are achieved. Athletes with shoulder limitations can substitute Alt. DB Hang Power Clean or KB Deadlift High Pulls. For beginners, consider a fixed rep count (8–10 reps) instead of max reps to maintain movement quality throughout the workout.

Scaling Explanation

An athlete should scale the box height if they are hesitating at the box, landing in a compromised position, or cannot complete 20 reps within 45 seconds consistently. Scale the DB weight if the snatch becomes a strict press, if the lower back rounds significantly at the hang, or if fewer than 8 quality reps are achieved per minute. The priority in this workout is movement quality and sustained output across all 5 rounds — it is better to move well at a lighter load than to grind through sloppy reps. The rest minute exists to allow genuine recovery, not just survival. If athletes are still gasping at the end of minute C, load or volume is too high. The goal is that by round 5, box jump pacing and snatch rep counts are still close to round 1 numbers.

Intended Stimulus

This 15-minute EMOM cycles through 5 rounds of two working minutes and one full rest minute, creating a moderate power-endurance stimulus. The box jump overs demand explosive hip extension and coordination under fatigue, while the max dumbbell hang snatch minute tests single-arm power, grip, and shoulder stability. The built-in rest minute keeps intensity honest — athletes should be working hard enough that the rest feels earned. The primary challenge is sustaining consistent output across all 5 rounds without degrading movement mechanics. Energy demand is short-burst power repeated with partial recovery, sitting between a pure sprint and a grind. Athletes should expect breathing to spike on the box jumps and heart rate to stay elevated through the snatch minute.

Coach Insight

On the Box Jump Overs, the goal is a smooth, rhythmic pace — not a full sprint. Aim to land softly, step or jump down the other side, and flow straight into the next rep. Avoid pausing at the top. A lateral step-over technique is acceptable and often more sustainable across 5 rounds. Count your splits each round and try to stay within 5 seconds of your first effort by round 5. For the Max Alt. DB Hang Snatch, choose a weight that allows 12–18+ reps per minute. Keep the hips loaded at the hang position, drive through the legs first, then punch the dumbbell overhead in one fluid motion. Alternate hands each rep. Avoid muscling the DB with the arm — it's a hip-driven movement. Common mistakes: rushing the box jump landing and losing hip hinge on the snatch as fatigue accumulates. Lock in your rep count on the snatch in minute 2, then try to match or beat it each round — this is your personal benchmark within the workout.

Benchmark Notes

Score = total Alt. DB Hang Snatch reps accumulated across all 5 snatch minutes (5 × Max rounds). The EMOM structure gives a full dedicated minute for snatches after BJOs and a full rest minute, so the primary limiters are: (1) grip and shoulder endurance under the 22.5/15kg DB across 5 efforts, and (2) accumulated aerobic fatigue from the BJOs bleeding into each snatch window. The BJOs (20 reps at 60/50cm) are completed in their own minute — L1 athletes may finish in 50-55s leaving little recovery transition, while L10 clears them in ~30s with clean efficiency. L1 (~40 reps): athletes broken into multiple sets, averaging ~8 reps/snatch minute due to poor pacing and grip failure early. L5 (~97 reps): consistent 18-22 reps/round, possibly breaking once mid-set by rounds 4-5 as fatigue accumulates. L10 (~175 reps): 33-36 reps/round, largely unbroken, efficient hip-drive mechanics and elite aerobic recovery between efforts. Female targets are higher because 15kg represents a lower relative intensity, meaning women can sustain higher rep rates per minute versus men at 22.5kg.

Modality Profile

Box Jump-Over is a gymnastics movement (bodyweight coordination skill). Dumbbell Hang Snatch is a weightlifting movement (external load). Two unique movements split evenly between G and W modalities.