Workout Description

Why This Workout Is Hard

The 135/95lb squat snatch is a heavy, technical movement that becomes increasingly difficult under fatigue. While the rep scheme is low (3 reps), the 12-minute AMRAP format creates continuous work with no built-in rest. The toes-to-bar will tax grip and core, directly interfering with snatch performance. Most average CrossFitters will struggle with the barbell cycling and technical demands as fatigue accumulates, requiring weight scaling.

Benchmark Times for WOD

• Elite: <0:10.9
• Advanced: 0:9.7-0:8.6
• Intermediate: 0:7.6-0:6.7
• Beginner: >0:3.5

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep toes to bar and sit-ups will exhaust core stamina, while repeated squat snatches challenge posterior chain muscular endurance.
• Flexibility (8/10): Squat snatch demands exceptional overhead mobility, ankle flexibility, and thoracic spine extension. Toes to bar requires shoulder and hip flexibility.
• Endurance (7/10): A 12-minute AMRAP creates significant cardiovascular demand, requiring sustained aerobic output while managing fatigue across multiple movement patterns.
• Power (7/10): Squat snatch is highly explosive from floor to overhead. Toes to bar requires explosive hip flexion and core engagement.
• Strength (6/10): 135/95lb squat snatch requires moderate strength levels, while toes to bar demands significant relative strength for hanging and pulling.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, especially between the high-skill squat snatch and core movements.

Movements

• Squat Snatch
• Sit-Up
• Toes-to-Bar

Benchmark Notes

This is a 12-minute AMRAP with 4 Toes to Bar, 10 Sit Ups, and 3 Squat Snatch at 135/95 lbs. I'll analyze this round by round with fatigue considerations. Movement Analysis: - Toes to Bar: 1.5-2.5 sec per rep (4 reps = 6-10 sec fresh) - Sit Ups: 1-1.5 sec per rep (10 reps = 10-15 sec fresh) - Squat Snatch 135/95: This is a technical, heavy movement. For elite athletes: 3-4 sec per rep, advanced: 4-5 sec per rep, novice: 6-8 sec per rep (3 reps = 9-24 sec depending on skill) - Transitions: 3-6 sec between movements Round Time Estimates: Round 1 (fresh): 6+10+12+6 = 34 sec (elite), 8+12+15+9 = 44 sec (intermediate), 10+15+24+12 = 61 sec (novice) Round 2-3: Apply 1.1x fatigue = 37-48 sec (elite), 48-67 sec (novice) Round 4-5: Apply 1.2x fatigue = 41-53 sec (elite), 53-73 sec (novice) Round 6-8: Apply 1.3-1.4x fatigue = 44-62 sec (elite), 61-88 sec (novice) Round 9+: Apply 1.5-1.8x fatigue = 51-75 sec (elite), 73-110 sec (novice) The squat snatch at 135/95 is the major limiting factor. This is a moderately heavy load that will cause significant fatigue and potential failed reps, especially in later rounds. Athletes will need to break the snatches into singles with rest. Projected Performance: - L10 (Elite): ~11 rounds - can maintain technique and pace through most of workout - L5 (Average): ~6.7 rounds - technique breaks down mid-workout, longer rest periods needed - L1 (Novice): ~3.5 rounds - may need to scale weight significantly or substitute movement This workout is similar to other barbell-gymnastics combinations but the squat snatch technical demand and load makes it more challenging than typical AMRAP patterns. The 12-minute timeframe allows for 10-12 rounds for elite athletes if they can maintain sub-60 second rounds. Final targets: L10: 10.9 rounds, L5: 6.7 rounds, L1: 3.5 rounds

Modality Profile

Two gymnastics movements (Toes-to-Bar, Sit-Up) and one weightlifting movement (Squat Snatch). With 2 out of 3 movements being gymnastics, this gives approximately 67% gymnastics and 33% weightlifting.