Workout Description

Why This Workout Is Medium

The 50/35lb DB weight is moderate for power snatches, and ring dips are a fundamental skill most CrossFitters can perform. The 21-15-9 rep scheme creates manageable fatigue accumulation with natural breaks between rounds. While the alternating snatches will challenge grip and shoulders before ring dips, the moderate loading and decreasing reps prevent overwhelming fatigue. Most average athletes can complete this as prescribed in 8-12 minutes.

Benchmark Times for 30:01 - 50:00

• Elite: <3:45
• Advanced: 4:15-4:45
• Intermediate: 5:30-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body work tests muscular endurance in shoulders, triceps, and grip strength across 45 total reps per movement.
• Power (8/10): Alternating dumbbell power snatches are explosive hip extension movements requiring rapid force production from floor to overhead position.
• Endurance (7/10): The 21-15-9 format with minimal rest creates significant cardiovascular demand, especially as fatigue accumulates through the descending rep scheme.
• Flexibility (7/10): Power snatches demand full overhead mobility and hip flexibility, while ring dips require good shoulder and thoracic spine range of motion.
• Strength (6/10): Moderate dumbbell load for power snatches and bodyweight ring dips require solid strength foundation but not maximal effort.
• Speed (6/10): Fast transitions between movements and quick cycling of reps necessary to maintain intensity through the descending ladder format.

Movements

• Ring Dip
• Dumbbell Snatch

Benchmark Notes

This workout is very similar to Elizabeth (21-15-9 squat clean 135/95 + ring dip), which serves as my primary anchor. The key difference is using DB alternating power snatch (50/35) instead of squat clean (135/95). Movement analysis: DB alternating power snatch at 50/35 is significantly lighter than squat clean at 135/95, making it faster per rep (2-2.5 sec vs 3-4 sec). However, the alternating nature adds slight coordination time. Ring dips remain identical. Round breakdown: Round 1 (21 reps each): DB snatches 45-50 sec, ring dips 25-30 sec, transitions 5 sec = 75-85 sec. Round 2 (15 reps each): DB snatches 35-40 sec, ring dips 20-25 sec, transitions 5 sec = 60-70 sec. Round 3 (9 reps each): DB snatches 20-25 sec, ring dips 12-15 sec, transitions 5 sec = 37-45 sec. Total time estimate: 172-200 sec for elite level. Elizabeth anchor shows L10 at 160-200 sec, but the lighter DB load should make this workout 10-15% faster, placing elite times around 140-180 sec. However, the alternating snatch pattern and potential grip fatigue from the DBs may offset some speed gains. Final benchmarks place L10 at 225 sec, L5 at 390 sec, and L1 at 720 sec, representing a slight improvement over Elizabeth due to the lighter loading.

Modality Profile

Two movements: Dumbbell Alternating Power Snatch (Weightlifting - external load) and Ring Dip (Gymnastics - bodyweight). Equal split between W and G modalities.