Workout 11416

Created: July 28, 2025

Description:

Complete as many rounds and reps as possible in 15 minutes of:
20 double unders
5 hang power snatches
5 strict handstand push ups

♀ 105-lb barbell
♂ 155-lb barbell
Stimulus and Strategy:
Today’s workout is a triplet with a low volume of reps in each set. Look back at your previous score to help navigate today’s effort. Expect to perform at least 6 rounds, knowing round times may decrease due to upper body fatigue and the interfering lockout positions of the hang power snatches and strict handstand push ups. By design, this workout demands upper body stamina, strength, and endurance. To avoid hitting a wall, be intentional with your rest time between movements, and focus on using your legs in the hang power snatches to get the barbell overhead.
To reduce the complexity of the jump rope, work for no more than 30 seconds, accumulating double under reps. If necessary, perform single unders or penguin hops. For the strict handstand push ups, reduce the reps to no less than 3 in each round. You can also perform dumbbell push presses or shoulder presses as an alternative.
In case of an injury or limitation, consider riding a bike for 30 seconds per round in place of the jump rope. If you have an overhead limitation, perform single arm dumbbell snatches or hang power cleans in place of the hang power snatches. For the strict handstand push ups, consider push ups or plank holds.
Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
20 double unders
5 hang power snatches
3 strict handstand push ups

♀ 75-lb barbell
♂ 115-lb barbell
Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 single unders
5 hang power snatches
5 dumbbell shoulder presses

♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells
Coaching cues:
Think of the hang position as a good morning. Maintain a soft bend in the knees, push your hips back until you feel a stretch in your glutes and hamstrings, and pull your chest up away from the barbell.
Resources:
The Double-Under
The Hang Power Snatch
The Strict Handstand Push-Up
The Single-Under
The Dumbbell Shoulder Press
Find a gym near you:
View the CrossFit map

Scaling/Comments:

Reduce the loading of the barbell.

Number of Times Completed: 0