Workout Description
16th Street Baptist Church19 Minute AMRAP:14 DB Alt Power Snatch (50/35)14 Single Arm Overhead Lunges14 DB Alt Squat Snatch (50/35)11 Lateral Burpee Box Jump Over (24/20)22 Weighted Step Ups (50/35, 24/20)The Numbers:19 - Four known Klansman planted and triggered 19 sticks of dynamite beneath steps in the church at 10:22 AM on Sunday, September 15, 1963. None were prosecurted until 1977 (Chambliss), 2001 (Blanton), & 2002 (Cherry); Cash lived as a free murderer until his death.14 - The age of Addie Mae Collins when she was murdered at Sunday School.14 - The age of Cynthia Wesley when she was murdered at Sunday School.14 - The age of Carole Robertson when she was murdered at Sunday School.11 - The age of Carol Denise McNair when she was murdered at Sunday School.22 - The estimated number of non fatally injured adults and children, including Addie Maes 12 year old sister, Sarah. To this day Sarah and others continue to battle ongoing health conditions with no terrorist attack survival assistance. Workout designed by @mgfitness.go for @Iron.roots.athletes Walk With Us Series.
Why This Workout Is Hard
This 19-minute AMRAP combines moderate-heavy dumbbell loads (50/35) with high-skill movements like snatches and overhead lunges, creating significant shoulder and grip fatigue accumulation. The continuous format prevents recovery, while lateral burpee box jumps add cardiovascular stress. The combination of technical demands under fatigue, sustained loading, and 19 minutes of continuous work will challenge most average CrossFitters, requiring scaling of weight or movements.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of dumbbell movements and bodyweight exercises will heavily tax muscular endurance, especially grip strength and shoulder stamina from repeated overhead work.
- Power (8/10): Multiple explosive movements including power snatches, squat snatches, and burpee box jump overs require high power output and fast force development.
- Endurance (7/10): A 19-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the entire workout duration.
- Flexibility (7/10): Power snatches, overhead lunges, and squat snatches demand significant shoulder mobility, hip flexibility, and ankle range of motion for proper execution.
- Strength (6/10): 50/35lb dumbbells for snatches and overhead lunges provide moderate loading that challenges strength while allowing for sustained repetition over 19 minutes.
- Speed (6/10): AMRAP format encourages quick transitions and maintaining pace, though the complexity of movements may limit maximum cycling speed compared to simpler exercises.
Movements
- Lateral Burpee Box Jump
- Weighted Step-Up
- Dumbbell Snatch
- Overhead Lunge
Benchmark Notes
This is a 19-minute AMRAP with 5 movements totaling 75 reps per round. Breaking down movement times: DB Alt Power Snatch (14 reps): 2.5-3 sec/rep = 35-42 sec; Single Arm OH Lunges (14 reps): 2-2.5 sec/rep = 28-35 sec; DB Alt Squat Snatch (14 reps): 3-4 sec/rep = 42-56 sec; Lateral Burpee Box Jump Over (11 reps): 5-6 sec/rep = 55-66 sec; Weighted Step Ups (22 reps): 2-2.5 sec/rep = 44-55 sec. Fresh round time: 204-254 seconds (3:24-4:14). With transitions (15-20 sec between movements), first round takes 264-334 seconds (4:24-5:34). This is a grip and shoulder intensive workout with moderate loading (50/35 DB). Fatigue multipliers: Round 1: 1.0x (4:24-5:34), Round 2: 1.15x (5:05-6:22), Round 3: 1.3x (5:45-7:12), Round 4: 1.5x (6:36-8:21). Elite athletes complete 7+ rounds, intermediate 4.8 rounds, beginners 2.5 rounds. No direct anchor match, but complexity and duration similar to longer AMRAPs. The combination of overhead work, unilateral movements, and burpee box jumps creates significant cumulative fatigue. Final targets: L10: 7.0+ rounds, L5: 4.8 rounds, L1: 2.5 rounds.
Modality Profile
5 movements total: 2 gymnastics (Lateral Burpee Box Jump, Overhead Lunge), 0 monostructural, 3 weightlifting (Dumbbell Alternating Power Snatch, Dumbbell Alternating Squat Snatch, Weighted Step Up). 2/5 = 40% G, 3/5 = 60% W.
