Begin with 30 push-ups, ensuring full range of motion by lowering your chest to the ground and extending your arms completely at the top. Maintain a tight core and straight body line throughout.

Next, perform 6 power snatches using a barbell. Start with the barbell on the ground, engage your hips and legs to lift it explosively overhead in one fluid motion. Keep the bar close to your body during the lift.

Finish with 18 American kettlebell swings. Swing the kettlebell with both hands, aiming to raise it overhead while keeping your arms straight. Use your hips and legs to generate power, and ensure to control the descent back to the starting position.

Complete this sequence for a total of 5 rounds, focusing on form and maintaining steady pacing throughout the workout.

To scale the 5 Rounds for Time workout, reduce push-ups to knee push-ups or incline push-ups to ensure proper form and avoid fatigue.

Adjust the power snatch weight to a lighter kettlebell or dumbbell, aiming for 15-30 lbs, or perform a hang power snatch instead, which requires less mobility.

For the American kettlebell swings, scale down the weight to 12–16 kg or substitute with a Russian kettlebell swing to limit the range of motion.

Consider reducing the total number of rounds to 3 or 4, especially for beginners, or set a time cap of 15–20 minutes to complete the workout effectively.

Your score for the benchmark workout Andres is calculated by counting the total number of complete rounds you finish, along with any additional repetitions completed after your last full round. Each round consists of 30 push-ups, 6 power snatches, and 18 American kettlebell swings.

For example, if you complete 4 full rounds and then finish 10 push-ups, 3 power snatches, and 5 kettlebell swings, your score would be 4 rounds plus 10 push-ups plus 3 power snatches plus 5 kettlebell swings. This equates to a total score of 4 + 10 + 3 + 5, resulting in a final score of 4 rounds and 18 total reps, or 4 + 18 = 42 reps.

Ensure to keep track of your performance accurately to assess your progress over time effectively.

Before starting the workout, establish a strategy for pacing. Consider breaking the push-ups into manageable sets to avoid early fatigue. Try 10-10-10 or 15-15 for efficiency.

For the power snatches, focus on technique to ensure you’re not just using upper body strength. Utilize your hips and engage your core to maximize power and minimize fatigue.

On the American kettlebell swings, maintain a strong grip and keep the kettlebell close to your body during the swing. This will help conserve energy throughout the rounds.

Lastly, stay mentally engaged by setting small goals each round. Track your progress and celebrate small victories to keep your motivation high.

For the workout titled "Andres," which consists of 5 Rounds for Time, a good score can be determined based on the completion time. Intermediate athletes can aim for a completion time of 15–20 minutes. Advanced athletes should strive for 12–15 minutes, while elite athletes can aim for under 10 minutes, showcasing exceptional strength and endurance.

A score under 10 minutes indicates not just speed, but also efficient techniques and consistent pacing throughout the rounds. Finishing within the advanced range demonstrates strong muscular stamina and cardiovascular fitness, essential for this type of workout.

Overall, a well-rounded performance will reflect in both the time taken and form maintained throughout the five rounds.

Andres is intended to test overall work capacity, muscular endurance, and coordination. The workout emphasizes explosive movements, demanding both strength and cardiovascular fitness as athletes cycle through the rounds.

The combination of push-ups, power snatches, and American kettlebell swings requires athletes to maintain form while battling fatigue. This challenge aims to build resilience, targeting multiple muscle groups while enhancing grip strength and shoulder stability.

As athletes progress through the five rounds, they must learn to pace themselves effectively, managing their energy and maximizing efficiency in each movement. The workout is designed to push limits, making it an excellent benchmark for assessing improvements over time.

The workout titled "Andres," consisting of 5 rounds for time with 30 Push-Ups, 6 Power Snatches, and 18 American Kettlebell Swings, has seen impressive performances. As of now, the fastest recorded time for this workout is approximately 8 minutes and 45 seconds for elite athletes.

Many elite competitors strive to finish in under 10 minutes, emphasizing the need for speed and efficiency across all movements. The workout's combination of pushing, pulling, and swinging exercises demands exceptional cardiovascular endurance and strength, making it a true test of fitness.

As with any competitive workout, times may vary based on individual skill levels, but completing under 12 minutes is often considered a solid benchmark for serious athletes.

The workout "Andres" is honoring Andres Acosta, a dedicated CrossFit athlete and beloved member of the community.

Andres was known for his contagious enthusiasm and unwavering support for others, inspiring those around him to push their limits and achieve their goals.

This workout reflects his commitment to fitness and the camaraderie he fostered among fellow athletes. Each element of the workout symbolizes his strength and perseverance, serving as a tribute to his legacy and the impact he made in the lives of many.