Thursday 230420

Thursday 230420

Complete as many rounds as possible in 20 minutes of:
20 weighted box step-ups
20 weighted walking lunges
40 weighted sit-ups (single dumbbell)

♀ 25-lb DBs, 20-in box
♂ 35-lb DBs, 24-in box

Scaling:
Athletes of all levels should attempt to hold a consistent pace throughout today’s workout. Newer athletes can reduce the load or drop it entirely in order to keep moving.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 weighted box step-ups
20 weighted walking lunges
40 weighted sit-ups (single dumbbell)

♀ 20-lb DBs, 20-in box
♂ 30-lb DBs, 24-in box

Beginner Option:
4 rounds for time of:
20 box step-ups
20 walking lunges
40 sit-ups

Wod Type: Main Site Daily WODs

Movements:

Competitions:

Source: www.crossfit.com

Similar Wods

Thursday 210826

For time:

30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. box

Post time to comments.
Compare to 181001.

Scaling:
Reduce the dumbbell weight and overall volume of this workout in order to complete the work in the 8-12 minute range.

Intermediate Option:
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

♀ 25-lb. DBs, 20-in box
♂ 35-lb. DBs, 24-in. box

Beginner Option:
For time:
15 hanging knee raises
20 single-arm dumbbell snatches
25 dumbbell box step-overs
20 single-arm dumbbell snatches
15 hanging knee raises

♀ 10-lb. DBs, 12-in. box
♂ 15-lb. DBs, 16-in. box

Tuesday 210608

Online Semifinals Event 2

For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
50 GHD sit-ups
100 single-arm dumbbell overhead squats
50 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads

♀ 35-lb. DBs ♂ 50-lb. DBs

25-minute time cap

Post time to comments.

Scaling:
Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.

Intermediate Option:
For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
35 GHD sit-ups
100 single-arm dumbbell overhead squats
35 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:
For time:
35 dumbbell shoulder-to-overheads
35 dumbbell deadlifts
35 sit-ups
70 single-arm dumbbell squats
35 sit-ups
35 dumbbell deadlifts
35 dumbbell shoulder-to-overheads

♀ 10-lb. DBs ♂ 15-lb. DBs

Tuesday 221129

Every 3 minutes for 5 rounds complete:
20 dumbbell walking lunges
20 burpee box jumps

♀ 35-lb DBs, 20-in box
♂ 50-lb DBs, 24-in box

Scaling:
Reduce the loading on the lunges and shoot to complete each round in under 2 minutes.

Intermediate Option:
Every 3 minutes for 5 rounds complete:
20 dumbbell walking lunges
20 burpee box jumps

♀ 25-lb DBs, 20-in box
♂ 35-lb DBs, 24-in box

Beginner Option:
Every 3 minutes for 4 rounds complete:
14 dumbbell walking lunges
14 burpee box step-ups

♀ 15-lb DBs, 12-in box
♂ 20-lb DBs, 20-in box

Monday 220131

Five 2-minute rounds of:

20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds

♀ 35-lb DBs and 16-in box
♂ 50-lb DBs and 20-in box

Post push press reps completed each round to comments.
Compare to 200324.

Scaling:
Choose weights for the step-ups that allow you to complete the reps in 1 minute or less. Beginner-level athletes can reduce the number of rounds.

Intermediate Option:
Five 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds

♀ 30-lb DBs and 16-in box
♂ 40-lb DBs and 20-in box

Beginner Option:
Three 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds

♀ 10-lb DBs and 8-in box
♂ 15-lb DBs and 10-in box

Thursday 230420

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