Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy weights (135/95) with high-skill movements (power snatch, bar muscle-ups) in a time-pressured format. The 2-minute AMRAPs create intensity while the 1-minute rest prevents full recovery. Power snatches require technical precision under fatigue, and bar muscle-ups are a limiting factor for many athletes. The combination of skill demands, moderate loading, and accumulated fatigue across multiple rounds makes this challenging for the average CrossFitter.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power snatches are purely explosive, box jumps require leg power, and muscle-ups demand explosive pulling power - this is a power-dominant workout.
• Stamina (8/10): High-skill movements like power snatches and muscle-ups combined with moderate rep ranges will heavily tax muscular endurance, especially grip and shoulders.
• Endurance (7/10): Two separate 2-minute AMRAPs with rest create significant cardiovascular demand, though the rest periods prevent it from being pure aerobic work.
• Flexibility (7/10): Power snatches require excellent overhead mobility and hip flexibility, while muscle-ups demand shoulder and thoracic spine mobility for the transition.
• Strength (6/10): 135/95lb loads on power snatches and deadlifts require moderate strength, while muscle-ups demand significant relative strength for most athletes.
• Speed (6/10): AMRAP format demands quick transitions and efficient movement cycling, though the complexity of movements limits pure speed compared to simpler exercises.

Movements

• Power Snatch
• Box Jump
• Bar Muscle-Up
• Deadlift

Benchmark Notes

This workout consists of 3 rounds alternating between two 2-minute AMRAPs with 1-minute rest periods. Total work time is 6 minutes across 3 AMRAPs. AMRAP 1 Analysis (3 Power Snatch 135/95 + 6 Box Jumps 24/20): - Power Snatch at 135/95: Elite ~2.5 sec/rep, Intermediate ~3.5 sec/rep, Novice ~5 sec/rep - Box Jump 24/20: Elite ~1.5 sec/rep, Intermediate ~2 sec/rep, Novice ~2.5 sec/rep - One round = 3 snatches + 6 box jumps = 9 total reps - Elite cycle time: ~16-17 seconds per round - Intermediate cycle time: ~22-24 seconds per round - Novice cycle time: ~30-32 seconds per round AMRAP 2 Analysis (3 Bar Muscle Ups + 6 Deadlifts 135/95): - Bar Muscle Up: Elite ~3-4 sec/rep, Intermediate ~5-6 sec/rep, Novice ~8-10 sec/rep (many will scale) - Deadlift 135/95: Elite ~2 sec/rep, Intermediate ~2.5 sec/rep, Novice ~3 sec/rep - One round = 3 muscle ups + 6 deadlifts = 9 total reps - Elite cycle time: ~21-24 seconds per round - Intermediate cycle time: ~27-30 seconds per round - Novice cycle time: ~36-42 seconds per round Fatigue and Pacing: - Round 1: Fresh performance - Round 2: 10-15% slower due to accumulated fatigue - Round 3: 20-25% slower due to significant fatigue - 1-minute rest allows partial recovery but not full Projected Performance: - Elite (L9-L10): 6-7 rounds per AMRAP × 3 AMRAPs = 360-420 total reps - Advanced (L7-L8): 5-6 rounds per AMRAP × 3 AMRAPs = 300-360 total reps - Intermediate (L5-L6): 4-5 rounds per AMRAP × 3 AMRAPs = 240-300 total reps - Novice (L2-L4): 2.5-4 rounds per AMRAP × 3 AMRAPs = 150-240 total reps - Beginner (L1): 2-2.5 rounds per AMRAP × 3 AMRAPs = 120-150 total reps This workout is heavily skill-dependent due to bar muscle ups and power snatches. Many athletes will need to scale muscle ups to pull-ups or jumping muscle ups, and snatch weight may need reduction. Final targets: L10: ~400 reps, L5: ~270 reps, L1: ~135 reps

Modality Profile

4 movements total: Power Snatch (W), Box Jump (G), Bar Muscle-Up (G), Deadlift (W). 2 Gymnastics movements (50%) rounded to 25%, 2 Weightlifting movements (50%) rounded to 75%, 0 Monostructural movements.