Workout Description

Why This Workout Is Hard

This workout combines three challenging elements in continuous fashion: double-unders require coordination under fatigue, toes-to-bar demand grip and core strength, and 135/95lb squat snatches are technically complex and moderately heavy. The 12-minute AMRAP format prevents recovery, creating cumulative fatigue across grip, shoulders, and legs. Most average CrossFitters will struggle with the squat snatch weight and technique breakdown as fatigue accumulates, requiring scaling.

Benchmark Times for WOD

• Elite: <0:12.5
• Advanced: 0:11.5-0:10.5
• Intermediate: 0:9.5-0:8.5
• Beginner: >0:4.5

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume double unders and toes to bar will quickly exhaust grip and core stamina, while repeated squat snatches challenge posterior chain endurance.
• Flexibility (8/10): Squat snatch requires exceptional ankle, hip, thoracic, and shoulder mobility. Toes to bar demands significant hamstring and hip flexor flexibility for efficiency.
• Endurance (7/10): A 12-minute AMRAP creates significant cardiovascular demand, requiring sustained aerobic output while managing fatigue across three different movement patterns.
• Power (7/10): Double unders and squat snatch are highly explosive movements requiring rapid force production, though power output will decline as fatigue sets in.
• Strength (6/10): Squat snatch at 135/95 requires moderate strength, especially as fatigue accumulates. Toes to bar demands significant core and grip strength throughout.
• Speed (6/10): Fast transitions between movements and quick cycling of double unders are crucial for maximizing rounds, though heavy snatches limit overall speed.

Movements

• Squat Snatch
• Toes-to-Bar
• Double-Under

Benchmark Notes

This is a 12-minute AMRAP with 30 double unders, 6 toes to bar, and 3 squat snatch at 135/95. I'll analyze this movement by movement and compare to relevant anchors. Movement Analysis: - 30 Double Unders: ~15-20 seconds for elite, 25-35 seconds for intermediate, 40-60 seconds for novice (accounting for trip-ups) - 6 Toes to Bar: ~9-12 seconds for elite, 15-20 seconds for intermediate, 25-35 seconds for novice (including set breaks) - 3 Squat Snatch (135/95): ~8-12 seconds for elite, 15-20 seconds for intermediate, 25-40 seconds for novice (singles with setup) Round Time Estimates: - Elite (L9-L10): 35-45 seconds per round - Intermediate (L5-L6): 55-75 seconds per round - Novice (L1-L2): 90-135 seconds per round Fatigue Considerations: Double unders become increasingly difficult as grip and coordination deteriorate. Toes to bar will require more frequent set breaks as rounds progress. Squat snatch at this weight will likely be singles throughout for most athletes, with longer rest periods needed in later rounds. Anchor Comparison: This workout is most similar to Amanda (9-7-5 ring muscle-up + squat snatch 135/95) in terms of having technical gymnastics paired with heavy squat snatch. Amanda benchmarks: L10: 420-480 sec, L5: 720-840 sec, L1: 1080-1380 sec. However, this is an AMRAP format rather than for-time, and the movement combination is different. For a 12-minute AMRAP with this movement combination and loading: - L10 (Elite): 13+ rounds (sub-55 second rounds consistently) - L5 (Average): 9 rounds (80-second average rounds) - L1 (Novice): 5 rounds (2+ minute rounds with significant rest) Final Targets: L10: 13+ rounds, L5: 9 rounds, L1: 5 rounds

Modality Profile

Double-Under and Toes-to-Bar are gymnastics movements (bodyweight coordination and bodyweight strength), while Squat Snatch is a weightlifting movement with external load. Two gymnastics movements and one weightlifting movement gives approximately 67% gymnastics and 33% weightlifting.