Workout Description

Why This Workout Is Hard

The 115/75lb muscle snatch is moderately heavy for most athletes, requiring good technique under fatigue. In a 10-minute AMRAP format with no built-in rest, the continuous work creates significant accumulation. Double unders between heavy snatches means grip and coordination deteriorate together. Most athletes will struggle with the barbell cycling pace and technique breakdown, requiring scaling of either weight or movement.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume muscle snatches will exhaust grip and posterior chain stamina, while double unders challenge calf and shoulder endurance throughout.
• Power (8/10): Muscle snatch is explosive hip extension and fast turnover, while double unders require rapid coordinated power from calves and wrists.
• Endurance (7/10): Ten minutes of continuous work with minimal rest creates significant cardiovascular demand, especially as grip fatigue accumulates from muscle snatches.
• Flexibility (7/10): Muscle snatch demands excellent shoulder mobility and thoracic extension, while double unders require ankle and wrist flexibility for efficiency.
• Strength (6/10): Moderate barbell load requires solid pulling strength and overhead stability, though not maximal effort due to AMRAP format.
• Speed (6/10): Fast cycling between movements and quick muscle snatch turnover are crucial for maximizing rounds in the time domain.

Movements

• Muscle Snatch
• Double-Under

Benchmark Notes

This 10-minute AMRAP combines muscle snatches at 115/75 lbs with double-unders. I'll analyze this movement by movement: Muscle Snatch (115/75): This is a technical movement requiring shoulder mobility and coordination. At 115/75 lbs, this is moderate loading. Fresh state: ~3-4 seconds per rep for elite, 4-5 seconds for intermediate, 5-7 seconds for novice. The movement becomes significantly more challenging under fatigue as shoulder stability decreases. Double-Unders (30 reps): In fresh state, elite athletes can maintain ~0.5 sec/rep rhythm (15 seconds for 30). Intermediate athletes: ~0.6-0.7 sec/rep (18-21 seconds). Novice: 0.8-1.0 sec/rep (24-30 seconds) with potential trip-ups. Round Breakdown: Round 1 (fresh): Elite ~55-60 seconds, Intermediate ~75-85 seconds, Novice ~110-130 seconds Rounds 2-3: Apply 1.1-1.2x fatigue multiplier Rounds 4-5: Apply 1.2-1.3x fatigue multiplier Rounds 6+: Apply 1.3-1.5x+ fatigue multiplier Transition time between movements: 3-8 seconds depending on level. Set breaking considerations: Muscle snatches will likely be done in sets of 3-5 for intermediate/novice athletes after round 2. Double-unders may require restarts due to trips, especially under fatigue. Using Cindy (20-min AMRAP) as a reference anchor, which sees L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout is much more technically demanding and only 10 minutes. The muscle snatch loading and double-under coordination will significantly limit round completion compared to Cindy's bodyweight movements. Adjusting for the technical difficulty and shorter time domain: L10 (Elite): 6.8-7.2 rounds - exceptional athletes maintaining technique under fatigue L5 (Average): 4.8-5.2 rounds - solid CrossFit athletes with decent double-under proficiency L1 (Novice): 2.5-3.0 rounds - beginners struggling with both movements, frequent breaks Final targets: L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Muscle Snatch is a weightlifting movement with external load (barbell), while Double-Under is a gymnastics movement requiring bodyweight coordination and jump rope skill. Two modalities present: 50% Weightlifting, 50% Gymnastics.