Workout Description

Why This Workout Is Very Hard

This workout combines three high-skill movements in continuous succession for 7 minutes. Muscle snatches at 95/65 require significant shoulder mobility and technique, while bar muscle-ups demand advanced pulling strength and coordination. The AMRAP format prevents recovery between complex movements, creating cumulative fatigue that degrades technique. Most average CrossFitters will struggle with the muscle-up volume and barbell cycling under fatigue, requiring significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-skill movements under fatigue test muscular endurance, especially grip and pulling stamina from snatches and muscle-ups.
• Power (8/10): Muscle snatches are explosive hip extension movements, box jumps are pure power, muscle-ups require explosive pulling power.
• Endurance (7/10): Seven minutes of continuous work with complex movements creates significant cardiovascular demand, though shorter duration limits pure aerobic stress.
• Flexibility (7/10): Muscle snatches demand excellent overhead mobility, while muscle-ups require shoulder and thoracic flexibility for transition.
• Strength (6/10): Muscle snatches at 95/65 and bar muscle-ups require substantial strength, though not maximal loads.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, though complex skills limit pure speed focus.

Movements

• Bar Muscle-Up
• Muscle Snatch
• Box Jump

Benchmark Notes

This 7-minute AMRAP combines muscle snatches (95/65), box jumps (24/20), and bar muscle-ups - three demanding movements that create significant fatigue accumulation. Movement analysis: Muscle snatches at 95/65 lbs require 2.5-3.5 sec per rep when fresh, but will degrade significantly due to grip fatigue and shoulder demand. Box jumps (24/20) typically take 1.5-2 sec per rep but become slower as legs fatigue from snatches. Bar muscle-ups are the limiting factor at 3-5 sec per rep for elite athletes, but can take 8-12 sec for intermediate athletes due to technical demands and upper body fatigue. Round breakdown: Round 1 (fresh): 7 snatches (21 sec) + 5 box jumps (10 sec) + 3 muscle-ups (15 sec) + transitions (10 sec) = ~56 seconds for elite. Round 2: Fatigue multiplier 1.1x = ~62 seconds. Round 3: 1.2x = ~67 seconds. Rounds 4-7: Progressive degradation to 1.3-1.5x. The bar muscle-ups become increasingly difficult, with many athletes needing singles by round 4-5. Elite athletes (L9-L10) can maintain larger sets and faster transitions, completing 6-7+ rounds. Intermediate athletes (L5) will struggle with muscle-up efficiency and grip fatigue, managing 4-5 rounds. Beginners (L1-L2) may need to scale muscle-ups or perform very slow singles, completing 2-3 rounds. No direct anchor match, but this follows similar patterns to other high-skill AMRAP workouts with technical movements. Final targets: L10: 7+ rounds, L5: 4.8 rounds, L1: 2.5 rounds.

Modality Profile

3 movements total: Muscle Snatch (W), Box Jump (G), Bar Muscle-Up (G). 2 gymnastics movements (67%) and 1 weightlifting movement (33%), rounded to nearest clean percentages.