22.04.07 “AMANDA”

INTENDED STIMULUS

Finish the workout in less than 10:00.

Finish each set of movements in 1:30 or less.

The weight for the squat snatches should feel moderate, regardless of strategy.

If scaling, be sure to preserve the skill and stay under the 10:00 time cap. Consider scaling the skill of the muscle-ups and load of the barbell instead of volume.

Build to a heavy squat or power snatch prior to the start of the workout.

RX

For time:
9-7-5
Muscle-ups
Squat snatches (135/95 lb)

LEVEL 2

For time:
12-10-8
Low-ring muscle-ups
9-7-5
Squat snatches (115/75 lb)

LEVEL 1

For time:
12-10-8
Low-ring muscle-ups
9-7-5
Hang squat snatches (75/45 lb)

SKILL WORK

Pre-workout:
Build up to heavy single squat or power snatch.

STRETCHING

1:00 couch stretch/leg
1:00 foam roll upper back

WHITE BOARD BRIEF

Target Time | <10:00

Amanda is a short, high-skill, and sometimes intimidating CrossFit benchmark. We will use a few unique scaling options to make sure everyone gets the most out of today and stays within the time domain.

Some athletes are capable of finishing this workout under 5:00. As long as everyone is under 10:00, felt challenged by the movements, and avoided failed reps, we achieved the stimulus. Regardless of skill level, everyone should leave having improved the basics of the muscle-up and snatch.

If you use low-ring transitions, be sure to scale to a difficulty where you can perform 3-5 reps in a row before needing rest.

Rx’d athletes should be able to perform multiple reps of the snatch and muscle-ups without failure or significant rest. In terms of strategy, use small sets or quick singles during the snatches to keep moving and stave off fatigue on the muscle-ups.

If you scale the squat snatches, consider maintaining the volume, reducing load, and even using a power snatch + overhead squat if you struggle to catch the barbell in the bottom of the snatch. Remember, if you are failing reps on the snatch, the barbell is too heavy.

Prior to the workout, we will spend 10:00 on a heavy 1-rep squat snatch or power snatch.