Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy snatching (115/75) with continuous movement for 9 minutes. The power-to-squat snatch transition under fatigue significantly increases difficulty, as athletes must maintain technique while tired. Double unders between barbell work prevents meaningful recovery. Most average CrossFitters will struggle with the squat snatch weight after several rounds, requiring scaling. The AMRAP format creates relentless pace with no built-in rest.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Double unders and explosive snatch movements require high power output throughout, with minimal grinding or slow movements.
• Flexibility (8/10): Snatches demand exceptional overhead mobility, ankle flexibility, and hip mobility for proper receiving positions, especially the squat snatch.
• Speed (8/10): Fast rope cycling and quick barbell transitions are essential for maximizing rounds in this short, intense time domain.
• Endurance (7/10): Nine minutes of continuous work with minimal rest creates significant cardiovascular demand, especially as fatigue accumulates from the technical movements.
• Stamina (6/10): Moderate volume over nine minutes tests muscular endurance, particularly in shoulders and legs from repeated snatching and jumping rope.
• Strength (6/10): 115/75 lb snatches require substantial strength, especially as fatigue sets in and maintaining proper positions becomes challenging.

Movements

• Power Snatch
• Squat Snatch
• Double-Under

Benchmark Notes

This is a 9-minute AMRAP with 30 double-unders, 3 power snatches (115/75), and 1 squat snatch (115/75) per round. Movement analysis: Double-unders take 15-20 seconds when fresh, power snatches at 115# take 2-3 seconds each (6-9 seconds total), and squat snatch takes 3-4 seconds. Fresh round time: 24-33 seconds. However, this workout has significant fatigue factors: heavy snatching (115# is challenging for most), grip fatigue from double-unders affecting barbell work, and shoulder/overhead fatigue accumulation. Round progression with fatigue: Round 1-2: 30 seconds, Round 3-4: 35 seconds, Round 5-6: 40 seconds, Round 7-8: 45-50 seconds, Round 9+: 50-60 seconds. The squat snatch is particularly limiting as athletes fatigue - many will need to break it into singles or miss attempts. Elite athletes (L9-L10) can maintain technique and rhythm for 8-9 rounds, intermediate athletes (L5-L6) will complete 5.5-6.5 rounds as the snatches become challenging, and beginners (L1-L2) will struggle with the technical demands and complete 3-4 rounds. This workout is similar to Isabel (30 snatches for time) but in AMRAP format with added double-unders. Isabel L10 times of 90-130 seconds suggest elite snatch capacity, which translates to maintaining good snatch pace in this AMRAP format. Final targets: L10: 8.5+ rounds, L5: 6.0 rounds, L1: 3.5 rounds.

Modality Profile

Double-Under is gymnastics (bodyweight coordination), Power Snatch and Squat Snatch are both weightlifting movements with external load. Two weightlifting movements and one gymnastics movement gives a 67% weightlifting, 33% gymnastics split.