Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable weights and skills for the average CrossFitter. The 50/35lb DB weight is accessible, push-ups allow brief shoulder recovery between snatches, and double-unders provide active rest for upper body. While 5 rounds creates fatigue accumulation, the movement pattern allows natural transitions and pacing. Most athletes can complete as prescribed in 12-15 minutes with strategic breaks.

Benchmark Times for Split What?

• 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 push-ups and double unders will test upper body and coordination stamina, while split snatches challenge unilateral leg endurance.
• Endurance (7/10): Five rounds of continuous work with moderate rep ranges creates significant cardiovascular demand, especially with double unders elevating heart rate.
• Power (7/10): Split snatch is explosive hip extension movement, double unders require coordinated power output, creating significant power demands throughout.
• Flexibility (6/10): Split snatch requires good overhead mobility and hip flexibility, while push-ups and double unders need moderate range of motion.
• Speed (6/10): Fast cycling between three distinct movement patterns with minimal rest requires efficient transitions and sustained pace over five rounds.
• Strength (4/10): Moderate dumbbell load for split snatches provides some strength demand, but push-ups are primarily bodyweight strength endurance.

Movements

• Dumbbell Split Snatch
• Push-Up
• Double-Under

Benchmark Notes

This workout consists of 5 rounds of 10 alternating DB split snatch (50/35), 20 push-ups, and 30 double-unders. I'll analyze each movement and apply fatigue multipliers across rounds. Movement Analysis (fresh state): - DB Split Snatch (50/35): 2.5-3 sec per rep, alternating adds slight transition time - Push-Ups: 1-1.5 sec per rep - Double-Unders: 0.5 sec per rep when in rhythm Round-by-round breakdown: Round 1 (fresh): - 10 DB snatches: 25-30 sec - 20 push-ups: 20-25 sec - 30 double-unders: 15-20 sec - Transitions: 6-10 sec - Total: 66-85 sec Rounds 2-3 (1.1-1.2x fatigue): - DB snatches become 28-36 sec - Push-ups: 22-30 sec - Double-unders: 17-24 sec (rhythm breaks) - Transitions: 8-12 sec - Total per round: 75-102 sec Rounds 4-5 (1.3-1.5x fatigue): - DB snatches: 33-45 sec (grip fatigue, form breakdown) - Push-ups: 26-38 sec (chest/shoulder fatigue) - Double-unders: 20-30 sec (coordination suffers) - Transitions: 10-15 sec - Total per round: 89-128 sec Total time calculation: - Elite (L10): 66 + 75 + 80 + 89 + 95 = 405 sec, round to 360 sec - Advanced (L8): 75 + 85 + 90 + 100 + 110 = 460 sec, round to 420 sec - Intermediate (L5): 85 + 95 + 102 + 115 + 128 = 525 sec, round to 600 sec - Novice (L2): Significant set breaking, double fatigue = 960 sec - Beginner (L1): Heavy scaling needed = 1080 sec This workout combines moderate loading with high-skill movements (double-unders) and upper body endurance. The DB weight is substantial enough to cause grip fatigue, while push-ups will accumulate shoulder fatigue. Double-unders become increasingly difficult as coordination degrades. Final targets - Male: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Three movements: Dumbbell Split Snatch (W), Push-Up (G), Double-Under (G). Two gymnastics movements and one weightlifting movement, so 67% weightlifting and 33% gymnastics.