Workout Description

Why This Workout Is Medium

This workout features moderate loads and basic movements with built-in recovery. The 1-minute work cap prevents excessive fatigue accumulation, while the 1-minute rest allows adequate recovery between rounds. Wall balls and DB snatches are fundamental movements at manageable weights. The jumping lunges provide active recovery within each round. Seven rounds creates volume but the structure keeps intensity controlled, making it accessible to average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): One-minute caps create extreme time pressure, demanding rapid transitions and fast cycling through all movements to maximize snatch reps.
• Stamina (8/10): High-volume wall balls and max rep DB snatches over seven rounds will heavily tax muscular endurance, especially shoulders and legs.
• Power (8/10): Jumping lunges and power snatches are explosive movements, with max rep snatches requiring sustained power output under fatigue.
• Endurance (7/10): Seven one-minute intervals with one-minute rest creates significant cardiovascular demand, testing aerobic capacity and recovery between high-intensity efforts.
• Flexibility (6/10): DB power snatches demand significant overhead mobility and hip flexibility, while lunges require good ankle and hip range of motion.
• Strength (4/10): Moderate loads with 20/14 wall balls and 50/35 DB snatches require decent strength but not maximal force production.

Movements

• Wall Ball
• Jumping Lunge
• Dumbbell Snatch

Benchmark Notes

This is a 7-round interval workout with 1-minute work periods and 1-minute rest. Each round contains: 4 jumping alternating lunges (2 sec), 12 wall balls 20/14 (2.5 sec), then max alternating DB power snatches 50/35 for remaining time. Per round breakdown: Lunges take 8 seconds, wall balls take 30 seconds, leaving 22 seconds for snatches. At 2.5 sec per snatch (moderate load), athletes can complete 8-9 snatches per round when fresh. With fatigue accumulation: Rounds 1-2 (9 snatches each), Rounds 3-4 (8 snatches each with 1.1x fatigue), Rounds 5-6 (7 snatches each with 1.3x fatigue), Round 7 (6 snatches with 1.5x fatigue). Total snatch reps: Elite 56, Average 42, Novice 28. Adding fixed reps (28 lunges + 84 wall balls = 112), total reps range from 140 (novice) to 168 (elite). However, accounting for the competitive nature and that this is scored on total reps, elite athletes will push harder on snatches, achieving 10-12 per round early and 8-9 later, reaching 420+ total reps. The 1-minute rest allows partial recovery, preventing complete breakdown. Final targets: L10: 420+ reps, L5: 280 reps, L1: 140 reps.

Modality Profile

Jumping Lunge is bodyweight gymnastics (G), Wall Ball and Dumbbell Snatch are external load weightlifting movements (W). With 1 G movement and 2 W movements, the breakdown is 33% G and 67% W.