Workout Description

Why This Workout Is Medium

While muscle snatches at 95/65 are technically demanding, the light weight and low volume (5 reps) make them manageable for average CrossFitters. Push-ups and double-unders are fundamental skills. The 10-minute AMRAP format allows natural pacing and brief rests between rounds. Most athletes will complete 6-8 rounds, creating moderate fatigue without overwhelming any single system. The combination stays within medium intensity throughout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of push-ups and double unders will test upper body and coordination stamina, while muscle snatches add grip and posterior chain endurance.
• Endurance (7/10): Ten minutes of continuous work with minimal rest creates significant cardiovascular demand, especially with the high-skill double unders maintaining elevated heart rate.
• Power (7/10): Muscle snatches are explosive hip extension movements, and double unders require rapid, coordinated power output for successful rope cycling and jumping.
• Flexibility (6/10): Muscle snatches require significant shoulder and thoracic mobility, while double unders demand ankle flexibility and coordination through full range of motion.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, particularly important for maintaining double under rhythm and minimizing muscle snatch setup time.
• Strength (4/10): Moderate barbell load for muscle snatches provides some strength demand, but the focus is more on strength endurance than maximal force.

Movements

• Muscle Snatch
• Push-Up
• Double-Under

Benchmark Notes

This is a 10-minute AMRAP with 5 Muscle Snatch (95/65), 10 Push Ups, and 30 Double Unders per round. I'll analyze this by breaking down each movement and applying fatigue over the 10-minute duration. Movement Analysis: - Muscle Snatch (95/65): 2.5-3 sec per rep for elite, 3.5-4 sec for intermediate, 4.5-5 sec for novice. 5 reps = 12.5-25 seconds per round - Push Ups: 1-1.5 sec per rep fresh. 10 reps = 10-15 seconds per round - Double Unders: 0.5 sec per rep in rhythm. 30 reps = 15 seconds per round when flowing - Transitions: 3-6 seconds between movements for intermediate athletes Round Time Estimates: - Elite (L9-L10): 45-55 seconds per round initially - Intermediate (L5-L6): 65-75 seconds per round initially - Novice (L1-L2): 90-110 seconds per round initially Fatigue Considerations: This workout heavily taxes the shoulders (muscle snatch + push ups) and cardiovascular system (double unders). The muscle snatch at 95/65 is moderately heavy and will slow significantly under fatigue. Double unders become inconsistent when fatigued, requiring resets. Round-by-round breakdown for different levels: Elite (L10): Rounds 1-3 at 50 sec, rounds 4-6 at 60 sec, rounds 7+ at 70+ sec = ~8.5 rounds Advanced (L8): Rounds 1-3 at 60 sec, rounds 4-6 at 70 sec, rounds 7+ at 80+ sec = ~7.5 rounds Intermediate (L5): Rounds 1-2 at 70 sec, rounds 3-4 at 80 sec, rounds 5+ at 90+ sec = ~6 rounds Novice (L2): Rounds 1-2 at 100 sec, rounds 3+ at 120+ sec = ~4 rounds This workout is similar to other high-intensity AMRAPs but doesn't match any specific benchmark exactly. The combination of moderate-weight barbell work, bodyweight pushing, and cardio creates a unique challenge. Final targets: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

3 movements total: Push-Up and Double-Under are Gymnastics (bodyweight movements), Muscle Snatch is Weightlifting (barbell movement). 2/3 = 67% G, 1/3 = 33% W, 0% M.