Workout Description

Why This Workout Is Medium

While individual elements are manageable (moderate power snatch weight, basic movements), the 2-minute AMRAP format creates time pressure that elevates intensity. The combination of double-unders requiring coordination, power snatches demanding technique under fatigue, and sit-ups adding core fatigue creates moderate challenge. However, the 1-minute rest between rounds allows recovery, preventing excessive accumulation. Most average CrossFitters can complete as prescribed with appropriate pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume double unders, power snatches, and sit-ups across 5 rounds will heavily tax muscular endurance in shoulders, core, and legs.
• Speed (8/10): AMRAP format demands fast transitions and quick cycling through movements. Maintaining high turnover on double unders is crucial for maximizing rounds.
• Endurance (7/10): Five 2-minute AMRAPs with 1-minute rest creates significant cardiovascular demand, requiring sustained aerobic output across multiple high-intensity intervals.
• Power (7/10): Power snatch is inherently explosive, and double unders require rapid, coordinated power output. These movements dominate the power demand.
• Flexibility (6/10): Power snatch demands significant shoulder, hip, and ankle mobility. Double unders require coordination and basic range of motion throughout.
• Strength (4/10): Power snatch at 95/65 pounds requires moderate strength, but the focus shifts to strength endurance rather than maximal force production.

Movements

• Power Snatch
• Sit-Up
• Double-Under

Benchmark Notes

This workout is 5 rounds of 2-minute AMRAPs with 1-minute rest between rounds. Each round contains 30 double unders + 10 power snatches (95/65) + 20 sit ups = 60 total reps per round. Maximum possible is 300 reps across all 5 rounds. Movement breakdown per round: - 30 Double Unders: 15-20 seconds for elite, 25-35 seconds for intermediate, 40-60 seconds for novice - 10 Power Snatches (95/65): 25-30 seconds for elite, 35-45 seconds for intermediate, 50-70 seconds for novice - 20 Sit Ups: 20-25 seconds for elite, 30-40 seconds for intermediate, 45-60 seconds for novice Round-by-round analysis: Round 1 (fresh): Elite completes full round (60 reps) in 60-75 seconds, intermediate in 90-120 seconds Round 2: Slight fatigue, elite still completes full round, intermediate may fall short by 5-10 reps Rounds 3-4: Increasing fatigue, power snatch becomes limiting factor due to grip and shoulder fatigue Round 5: Significant fatigue, most athletes will not complete full round This is similar to Annie (50-40-30-20-10 double-under + sit-up) but with added power snatches and different structure. Annie benchmarks: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. However, this workout is rep-scored AMRAPs rather than time-based, and the power snatches add significant complexity. Expected performance: - L10 (Elite): 420+ reps (nearly maxing out most rounds) - L5 (Average): 300 reps (averaging 60 reps per round, completing most rounds) - L1 (Novice): 180 reps (averaging 36 reps per round, struggling with power snatches) The 1-minute rest between rounds allows for some recovery but not full recovery, especially for grip-intensive power snatches.

Modality Profile

Double-Under and Sit-Up are gymnastics movements (bodyweight coordination and core), Power Snatch is weightlifting (barbell movement). Two gymnastics movements vs one weightlifting movement gives approximately 67/33 split.