Workout Description

Why This Workout Is Medium

The 50/35lb DB weight is moderate for power snatches, and chest-to-bar pull-ups are a fundamental skill for average CrossFitters. The 9-minute AMRAP creates steady work but allows pacing flexibility. While the alternating snatches provide brief grip recovery between arms, the combination will create moderate shoulder and grip fatigue. Most average athletes can complete 8-12+ rounds as prescribed with manageable fatigue accumulation.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep alternating snatches and pull-ups will heavily tax grip strength, shoulders, and lats, testing muscular endurance across multiple muscle groups.
• Endurance (7/10): Nine minutes of continuous work with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the AMRAP format.
• Power (7/10): Alternating power snatches are explosive hip-driven movements requiring rapid force production, though pull-ups moderate the overall power demand slightly.
• Flexibility (6/10): Power snatches demand good overhead mobility and hip flexibility, while chest-to-bar pull-ups require shoulder and thoracic spine mobility.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, though grip fatigue will limit sustainable speed as rounds progress.
• Strength (4/10): Moderate dumbbell weight and bodyweight pull-ups require decent strength but not maximal loads, emphasizing strength endurance over pure strength.

Movements

• Chest-to-Bar Pull-Up
• Dumbbell Snatch

Benchmark Notes

This is a 9-minute AMRAP with 6 DB Alternating Power Snatch (50/35) + 6 Chest-to-Bar Pull-Ups per round. I'll analyze this by breaking down movement times and applying fatigue. Movement Analysis: - DB Alternating Power Snatch (50/35): ~2.5 sec per rep fresh, so 6 reps = 15 sec - Chest-to-Bar Pull-Ups: ~2 sec per rep fresh, so 6 reps = 12 sec - Transition time between movements: ~3-5 sec - Total round time fresh: 15 + 12 + 5 = 32 sec per round Fatigue Application: - Rounds 1-3: 32 sec (1.0x multiplier) - Rounds 4-6: 35 sec (1.1x multiplier) - Rounds 7-9: 38 sec (1.2x multiplier) - Rounds 10+: 42 sec (1.3x multiplier) Set Breaking Considerations: - DB snatches typically done unbroken at this weight - Chest-to-bar pull-ups will break into 3-3 or 4-2 sets after round 4-5 - Rest between broken sets: 3-8 sec depending on level Performance Projections: - Elite (L10): Can maintain pace longer, complete 8.4+ rounds - Advanced (L7-L9): 6.6-7.8 rounds with moderate breakdown - Intermediate (L4-L6): 4.8-6.0 rounds with significant set breaking - Novice (L1-L3): 3.5-4.8 rounds, may need to scale movements No direct anchor match, but this follows similar patterns to other 9-minute AMRAPs with moderate loading and gymnastics elements. Final targets: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Two movements: Dumbbell Alternating Power Snatch (Weightlifting - external load) and Chest-to-Bar Pull-Up (Gymnastics - bodyweight). Equal split between W and G modalities.