The weightlifting-gymnastics couplet workout is a hallmark of CrossFit programming.  Benchmark workouts like Diane, Elizabeth or Fran pair a challenging gymnastics movement with a barbell movement providing an unparalleled training stimulus.  Elegant and effective!  Usually these workouts consist of three rounds with a descending rep scheme such as the classic 21-15-9 designed to keep you moving even after fatigue has set in.

CrossFit workout Amanda first appeared at the 2010 CrossFit Games pairing two high-skilled movements in the ring muscle up and squat snatch for 9-7-5 reps.  It was featured again the following year at the 2011 CrossFit Regionals which were hosted at UBC Thunderbird arena so I got to witness it firsthand.

At that time, CrossFit Vancouver had only one woman on our veteran CrossFit Games team who could perform a ring muscle up (it was a very different time then).  Problem was, tiny little Kermit’s 1 rep max squat snatch was the prescribed 95lbs.  The whole arena watched her take an early lead ripping through the ring muscle ups only to stall at the squat snatches where she battled through one struggle rep after another with many missed lifts between.  It was a heroic battle and she completed more than a few before the time cap which was a competitive finish considering many women did not even make it to the barbell.

Her performance inspired me in the gym the next week when Amanda was programmed for group classes.  The men’s 135lb barbell was my one rep max squat snatch at the time.  But if Kermit could battle through it one rep at a time at her one rep max in front of a packed stadium, who was I not to give it a try?

My class had long since finished and departed and the next group class was already starting to arrive when I finally completed my final squat snatch at the 55 minute mark.  I failed that last rep 8 consecutive times prompting one onlooker to suggest that I just give it up for the day.  Advice that I disregarded.

These days my squat snatches are much improved, on a good day I can complete the reps at 135lbs in unbroken sets.  The muscle ups on the other hand remain a challenge.  Despite this, I love Amanda, a workout that requires not only strength and conditioning but technical skill in order to excel.

Today’s Power Amanda is slightly less technically demanding as the squat snatch is not required but it is still a potent pairing of movements.  As Jim Rohn said, “Don’t wish it were easier, wish you were better!” 

Enjoy your Family Day Amanda:)

Monday
No muscle up, no problem.  If you have a muscle up progression you are working on, use that.  Otherwise, complete 9-7-5 each of pull ups and ring dips in place of the muscle up.  If you’re done early, pack up your barbell and get started on the pull up ladder.

Warm Up
Shoulder Pass Throughs
Romanian Deadlifts
Muscle Snatch
Hang Power Snatch
Power Snatch
Judo Push Up Rock
False Grip Ring Row Squat to Ring Support

Tech
Muscle Up or Pull Up + Ring Dip
Power Snatch

WOD
9-7-5
MU
Power Snatch

Finisher: Pull Up Ladder