Workout Description

Why This Workout Is Hard

This descending ladder creates significant cumulative fatigue across multiple movement patterns. The 95/65lb power snatches require technical precision under increasing fatigue from lateral box jumps and push-ups. Double-unders become progressively harder as shoulders fatigue from snatches and push-ups. The continuous format with no built-in rest, combined with moderate loads and skill demands of snatches/double-unders, will challenge most average CrossFitters and likely require scaling.

Benchmark Times for WOD

• 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 of repetitive movements across multiple rounds will heavily tax muscular endurance, particularly shoulders and legs.
• Endurance (7/10): Descending ladder format with continuous movement creates significant cardiovascular demand, especially as fatigue accumulates through multiple rounds.
• Power (7/10): Power snatch is explosive by nature, lateral box jumps require reactive power, and double unders demand coordinated explosive movement.
• Flexibility (6/10): Power snatch requires good overhead mobility and hip flexibility, while lateral box jumps demand ankle and hip range of motion.
• Speed (6/10): Fast transitions between diverse movement patterns and maintaining pace through fatigue becomes increasingly challenging as rounds progress.
• Strength (4/10): Power snatch at 95/65 provides moderate strength demand, while other movements are primarily bodyweight or coordination-based.

Movements

• Power Snatch
• Lateral Box Jump
• Push-Up
• Double-Under

Benchmark Notes

This is a descending ladder workout (10-9-8-7-6-5-4-3-2-1) with 4 movements per round: Lateral Box Jumps, Power Snatch (95/65), Push Ups, and Double Unders. Total volume: 55 reps per movement (220 total reps). Movement analysis: Lateral Box Jumps at 1.5-2 sec/rep, Power Snatch at 2.5-3.5 sec/rep, Push Ups at 1-1.5 sec/rep, Double Unders at 0.5 sec/rep when in rhythm. Round-by-round breakdown with fatigue: Rounds 1-3 (10-9-8 reps): Fresh state, minimal fatigue. Box jumps: 27 reps × 1.7 sec = 46 sec. Power snatch: 27 reps × 3 sec = 81 sec. Push ups: 27 reps × 1.2 sec = 32 sec. Double unders: 135 total × 0.5 sec = 68 sec. Subtotal: 227 sec. Rounds 4-6 (7-6-5 reps): Moderate fatigue (1.2x multiplier). 18 box jumps × 1.7 × 1.2 = 37 sec. 18 power snatch × 3 × 1.2 = 65 sec. 18 push ups × 1.2 × 1.2 = 26 sec. 90 double unders × 0.5 × 1.2 = 54 sec. Subtotal: 182 sec. Rounds 7-10 (4-3-2-1 reps): High fatigue (1.4x multiplier). 10 box jumps × 1.7 × 1.4 = 24 sec. 10 power snatch × 3 × 1.4 = 42 sec. 10 push ups × 1.2 × 1.4 = 17 sec. 50 double unders × 0.5 × 1.4 = 35 sec. Subtotal: 118 sec. Transitions: 9 transitions between rounds × 5 sec = 45 sec. Set breaks: Power snatch will require breaking in later rounds, add 30 sec. Double unders may require restarts, add 20 sec. Total time estimate: 227 + 182 + 118 + 45 + 30 + 20 = 622 sec for advanced athletes. This workout is most similar to Annie (50-40-30-20-10 double-under + sit-up) due to the descending ladder format and significant double under volume, but with added complexity from box jumps and power snatch. Annie benchmarks: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. However, this workout has 4 movements vs 2, heavier barbell work (95/65 vs bodyweight), and more complex movements, justifying 40-60% longer times. Final targets: L10: 360-420 sec, L5: 540-660 sec, L1: 900-1080 sec.

Modality Profile

4 movements total: Lateral Box Jump (G), Power Snatch (W), Push-Up (G), Double-Under (G). 3 gymnastics movements (75%) and 1 weightlifting movement (25%).