Workout Description

Why This Workout Is Very Hard

This workout combines heavy squat snatches with increasing loads (up to 185/120) performed under fatigue from double-unders, with no built-in rest. The squat snatch is a highly technical movement that becomes exponentially harder under fatigue. The ascending weight scheme forces athletes to attempt near-maximal loads while already compromised. Most average CrossFitters will struggle with the heavier weights after the initial volume, requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Double unders and squat snatches are highly explosive movements requiring rapid force development and coordination under fatigue.
• Strength (8/10): Progressive loading from 95/65 to 185/120 lbs on squat snatches demands high levels of absolute strength, especially final singles.
• Flexibility (8/10): Squat snatch requires exceptional ankle, hip, thoracic, and shoulder mobility to achieve full overhead squat position under load.
• Endurance (7/10): 16-minute time cap with continuous movement from double unders to heavy snatches to rowing creates significant cardiovascular demand throughout.
• Speed (6/10): Fast double under cycling and quick transitions between movements are crucial, though heavy snatches naturally slow the pace.
• Stamina (4/10): Moderate volume of double unders and low rep snatches don't heavily tax muscular endurance, though rowing finish adds stamina element.

Movements

• Squat Snatch
• Row
• Double-Under

Benchmark Notes

This workout is scored by max row calories after completing a descending ladder of double unders and squat snatches with increasing weight. The workout has a 16-minute cap and follows a pyramid structure: 50 DU + 5 Squat Snatch (95/65), 40 DU + 4 Squat Snatch (115/75), 30 DU + 3 Squat Snatch (135/95), 20 DU + 2 Squat Snatch (155/105), 10 DU + 1 Squat Snatch (185/120), then max row calories. Movement analysis: Double unders at 0.5 sec/rep when fresh, but fatigue accumulates. Squat snatches start moderate but become very heavy - the final snatch at 185/120 is near 1RM for many athletes. Time breakdown by level: L10 athletes complete the ladder in 8-9 minutes, leaving 7-8 minutes for rowing (~70 calories). L5 athletes take 11-12 minutes for the ladder, leaving 4-5 minutes for rowing (~35 calories). L1 athletes may not complete the ladder or struggle significantly with heavy snatches, getting minimal rowing time (~8 calories). The workout heavily favors athletes with strong snatch technique and power endurance. Key bottlenecks are the 135/95 and heavier snatches, where technique breakdown occurs under fatigue. Double unders become increasingly difficult as grip and coordination deteriorate from barbell work. Final targets: L10: ~70 calories, L5: ~32 calories, L1: ~5 calories.

Modality Profile

Three movements across all modalities: Double-Under (Gymnastics - bodyweight coordination skill), Row (Monostructural - cyclical cardio), and Squat Snatch (Weightlifting - barbell movement with external load)