Workout Description

Why This Workout Is Medium

The muscle snatch weight (95/65) is moderate but accessible for average athletes. Double unders can be a skill limiter but 30 reps allows for manageable breaking. Push-ups provide brief recovery between technical movements. The 10-minute AMRAP format creates steady work but not crushing intensity. While muscle snatches require technique, the rep scheme and time domain prevent extreme fatigue accumulation, making this challenging but doable for most CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume push-ups and double unders will test upper body and coordination stamina, with muscle snatch adding grip endurance challenges.
• Speed (8/10): AMRAP format rewards fast transitions and quick cycling through movements, especially the high-rep double unders requiring rapid turnover.
• Endurance (7/10): Ten minutes of continuous work with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the time domain.
• Power (7/10): Muscle snatch is explosive hip extension, double unders require rapid coordination and power, creating significant power demands throughout.
• Flexibility (6/10): Muscle snatch demands full overhead mobility and shoulder flexibility, while double unders require ankle mobility and coordination.
• Strength (4/10): Muscle snatch at 95/65 pounds requires moderate overhead strength, while push-ups demand relative strength endurance capabilities.

Movements

• Push-Up
• Muscle Snatch
• Double-Under

Scaling Options

Reduce muscle snatch to 75/55 or 65/45 lbs. Substitute push-ups from knees or elevated surface. Replace double unders with 60 single unders or 30-second jump rope practice. Advanced athletes can increase to 115/75 lbs on snatches.

Scaling Explanation

Scale muscle snatch weight if you can't complete 5 unbroken reps when fresh or if form breaks down significantly. Scale push-ups if you can't maintain chest-to-floor contact. Scale double unders if you can't complete 30 in under 45 seconds. Goal is 4-6+ full rounds with consistent movement quality.

Intended Stimulus

Moderate-intensity glycolytic workout lasting 8-12 minutes. Tests ability to cycle through power movements while maintaining coordination under fatigue. Primary challenge is skill-conditioning combination with muscle snatches requiring technique precision as lactate builds.

Coach Insight

Muscle snatches should be done as singles - no touch-and-go. Focus on smooth bar path and active shoulders. Break push-ups early (5-5 or 3-3-4) to maintain quality. For double unders, aim for 1-2 sets maximum - consider 20-10 or 15-15 splits. Transitions should be quick but controlled. Expect rounds to slow after round 3-4 as shoulders fatigue.

Benchmark Notes

10-minute AMRAP with 5 Muscle Snatch (95/65), 10 Push-ups, 30 Double-unders. Round breakdown: Muscle snatch at moderate load takes 2.5-3.5 sec per rep (12.5-17.5 sec total), push-ups 1-1.5 sec each (10-15 sec total), double-unders 0.5 sec each in rhythm (15 sec total). Fresh round time: ~40-50 seconds. Transitions between movements: 3-6 seconds each. Round 1-2: 45-55 sec (1.0x multiplier). Round 3-4: 50-65 sec (1.1-1.2x fatigue). Round 5-6: 55-75 sec (1.2-1.3x fatigue, grip fatigue from snatches affects double-unders). Round 7+: 65-90+ sec (1.4-1.8x fatigue, significant grip and shoulder fatigue). Elite athletes maintain consistent pace longer, completing 6+ rounds. Intermediate athletes slow significantly after round 4, completing 4-5 rounds. Recreational athletes break up movements more and complete 2-3 rounds. L1 (2.0 rounds) represents beginners who may need to scale weights or movements. L10 (6.0+ rounds) represents elite athletes maintaining sub-minute rounds throughout.

Modality Profile

2 out of 3 movements are gymnastics (Push-Up, Double-Under) and 1 is weightlifting (Muscle Snatch). No monostructural movements present.