Workout Description

Why This Workout Is Hard

This descending ladder creates significant cumulative fatigue across multiple movement patterns. The 95/65lb power snatches require technical precision under increasing fatigue from lateral box jumps and push-ups. Double-unders become progressively harder as shoulders fatigue from snatches and push-ups. The continuous format with no built-in rest, combined with moderate loads and skill demands across 55 total reps per movement, will challenge most average CrossFitters significantly.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of repetitive movements across multiple rounds will heavily tax muscular endurance, particularly shoulders and legs.
• Endurance (7/10): Descending ladder format with continuous movement creates significant cardiovascular demand, especially as fatigue accumulates through multiple rounds.
• Power (7/10): Power snatch is explosive by nature, lateral box jumps require reactive power, and double unders demand coordinated explosive movement.
• Flexibility (6/10): Power snatch requires good overhead mobility and hip flexibility, while lateral box jumps demand ankle and hip range of motion.
• Speed (6/10): Fast transitions between diverse movement patterns and maintaining pace through fatigue becomes increasingly challenging as rounds progress.
• Strength (4/10): Power snatch at 95/65 provides moderate strength demand, while other movements are primarily bodyweight or coordination-based.

Movements

• Power Snatch
• Lateral Box Jump
• Push-Up
• Double-Under

Benchmark Notes

This is a descending ladder workout (10-9-8-7-6-5-4-3-2-1) with 4 movements per round: Lateral Box Jumps, Power Snatch (95/65), Push Ups, and Double Unders. Total volume: 55 reps per movement (220 total reps). Movement analysis: Lateral Box Jumps at 1.5-2 sec/rep, Power Snatch at 95lbs averaging 3-4 sec/rep, Push Ups at 1-1.5 sec/rep, Double Unders at 0.5 sec/rep when in rhythm. Round-by-round breakdown with fatigue: Rounds 1-3 (10-9-8 reps): Fresh state, minimal fatigue. Box jumps: 27 reps × 1.7 sec = 46 sec. Power snatch: 27 reps × 3.2 sec = 86 sec. Push ups: 27 reps × 1.2 sec = 32 sec. Double unders: 135 reps × 0.5 sec = 68 sec. Subtotal: 232 sec. Rounds 4-6 (7-6-5 reps): Moderate fatigue (1.15x multiplier). 18 box jumps × 1.95 sec = 35 sec. 18 power snatch × 3.7 sec = 67 sec. 18 push ups × 1.4 sec = 25 sec. 90 double unders × 0.58 sec = 52 sec. Subtotal: 179 × 1.15 = 206 sec. Rounds 7-10 (4-3-2-1 reps): High fatigue (1.4x multiplier). 10 box jumps × 2.4 sec = 24 sec. 10 power snatch × 4.5 sec = 45 sec. 10 push ups × 1.7 sec = 17 sec. 50 double unders × 0.7 sec = 35 sec. Subtotal: 121 × 1.4 = 169 sec. Transitions: 9 transitions between rounds at 5-8 sec each = 60 sec average. Total estimated time: 232 + 206 + 169 + 60 = 667 sec base time. This workout is most similar to Annie (50-40-30-20-10 double-under + sit-up) due to the descending ladder format and similar movement complexity, but with higher total volume (220 vs 150 reps) and more technical movements. Annie benchmarks: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. Adjusting for 47% more volume and higher technical demand: L10: 360-420 sec, L5: 600-720 sec, L1: 960-1080 sec. Final targets - L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00).

Modality Profile

3 out of 4 movements are gymnastics (Lateral Box Jump, Push-Up, Double-Under) while 1 is weightlifting (Power Snatch). This gives 75% gymnastics and 25% weightlifting.