What is a good time for Run, KB Snatch, Reverse Lunges?

Good times for Run, KB Snatch, Reverse Lunges depend on your fitness level: Elite athletes finish under 30:00, advanced athletes target 30:00-24:00, intermediate athletes aim for 24:00-20:00, and beginners should focus on proper form over 20:00.

What is considered a good Run, KB Snatch, Reverse Lunges time?

A good Run, KB Snatch, Reverse Lunges time for most CrossFit athletes is between 24:00-20:00 (intermediate level). Elite times are under 30:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Run, KB Snatch, Reverse Lunges?

Your Run, KB Snatch, Reverse Lunges pace should match your fitness level. Beginners should aim to finish around 20:00 with good form, while advanced athletes can target 30:00-24:00. Always prioritize proper movement over speed.

How do I scale Run, KB Snatch, Reverse Lunges?

Run, KB Snatch, Reverse Lunges can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Run, KB Snatch, Reverse Lunges work?

Run, KB Snatch, Reverse Lunges primarily works the muscles involved in Run, Kettlebell Snatch, Kettlebell Overhead Reverse Lunge. This workout develops muscular endurance.

Workout Description

3 ROUNDS:400m Run7 ROUNDS:1 KB Snatch - Left Hand (53/35)1 KB Overhead Reverse Lunge - Left Hand7 ROUNDS:1 KB Snatch - Right Hand (53/35)1 KB OH Reverse Lunge - Right Hand

Why This Workout Is Medium

This workout features moderate kettlebell weight (53/35) with unilateral movements that naturally limit loading and provide built-in recovery between sides. The 400m runs create natural rest periods, and the 7-round structure allows brief pauses between movements. While the single-arm snatches and overhead lunges require coordination and stability, the overall volume is manageable and the work-to-rest ratio prevents significant fatigue accumulation for the average CrossFitter.

Benchmark Times for Run, KB Snatch, Reverse Lunges

Elite: <12:00
Advanced: 14:00-16:00
Intermediate: 18:00-20:00
Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High volume of unilateral kettlebell snatches and overhead lunges will heavily tax grip strength, shoulder stability, and single-leg muscular endurance.
Endurance (7/10): Three rounds of 400m runs combined with continuous kettlebell work creates significant cardiovascular demand and aerobic system stress throughout.
Flexibility (6/10): Overhead positions, deep lunge ranges, and full snatch mobility demands require good shoulder, hip, and ankle flexibility throughout.
Power (6/10): Kettlebell snatches are explosive hip-driven movements requiring significant power output, especially when fatigued from running and previous rounds.
Speed (5/10): Steady pacing required to maintain consistent movement quality and transitions between running and complex kettlebell patterns over three rounds.
Strength (4/10): Moderate kettlebell loads (53/35) require decent strength for snatches and overhead stability during lunges, but not maximal strength.

Movements

Run
Kettlebell Snatch
Kettlebell Overhead Reverse Lunge

Benchmark Notes

This workout consists of 3 rounds of: 400m run + 7 KB snatches left + 7 KB OH reverse lunges left + 7 KB snatches right + 7 KB OH reverse lunges right. Total volume: 1200m running + 42 KB snatches + 42 KB OH reverse lunges per side (84 total). I'll use Helen as the primary anchor since it has similar structure (3 rounds with 400m runs) but adjust for the different KB movements. Movement breakdown per round: - 400m Run: 75-120 sec (fresh state) - 7 KB Snatches (53/35): 2.5-3 sec per rep = 17.5-21 sec - 7 KB OH Reverse Lunges: 2-3 sec per rep = 14-21 sec - Repeat for other side: +17.5-21 sec + 14-21 sec - Total per round (fresh): 138-204 sec Fatigue adjustments: - Round 1: 1.0x = 138-204 sec - Round 2: 1.15x = 159-235 sec (KB grip fatigue, leg fatigue from lunges) - Round 3: 1.3x = 179-265 sec (significant accumulation) Transitions: 3-8 sec between movements, 15-25 sec between rounds Total transitions: ~60-120 sec across workout Total time estimate: 536-824 sec (8:56-13:44) Helen anchor comparison: Helen (3x400m run + 21 KB swings + 12 pull-ups) has L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. This workout has similar running volume but more KB work (84 total reps vs 63 swings) and more complex movements (snatches + lunges vs swings). The OH lunges add significant unilateral stability demand. Adjusting Helen upward by 60-80% to account for increased KB volume and movement complexity. Final targets - L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Kettlebell Snatch (weightlifting with external load), and Kettlebell Overhead Reverse Lunge (weightlifting with external load). Two weightlifting movements and one monostructural movement results in a 33/33/34 split with weightlifting getting the slight edge.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	Three rounds of 400m runs combined with continuous kettlebell work creates significant cardiovascular demand and aerobic system stress throughout.
Stamina	8/10	High volume of unilateral kettlebell snatches and overhead lunges will heavily tax grip strength, shoulder stability, and single-leg muscular endurance.
Strength	4/10	Moderate kettlebell loads (53/35) require decent strength for snatches and overhead stability during lunges, but not maximal strength.
Flexibility	6/10	Overhead positions, deep lunge ranges, and full snatch mobility demands require good shoulder, hip, and ankle flexibility throughout.
Power	6/10	Kettlebell snatches are explosive hip-driven movements requiring significant power output, especially when fatigued from running and previous rounds.
Speed	5/10	Steady pacing required to maintain consistent movement quality and transitions between running and complex kettlebell patterns over three rounds.