3 Rounds for Time
30 Dumbbell Thrusters (2x40/25 lb)
800 meter Run
30 Burpees
Wod Type: For Time
Competitions:
Similar Wods
Friday 240301
Friday 240301
Open Workout 24.1
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Time cap: 15 minutes
Post time or reps completed to comments and submit your score as part of the 2024 CrossFit Open.
Visit the CrossFit Games website for full details, including scaled, foundations (beginner), and age-group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.
Resources:
The Dumbbell Power Snatch
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Featured Photo
Taken by Meg Ellery at the 24.1 Live Announcement at CrossFit Pleasanton in Pleasanton, California.
Wednesday 240508
Wednesday 240508
Guest Programmer – Rob Lawson
April 30-May 12, 2024
For time:
50 dumbbell push presses
50 box jumps
50 dumbbell front squats
50 GHD sit-ups
50 dumbbell thrusters
♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box
Post time to comments.
Scaling:
In this workout, we deconstruct the dumbbell thruster into the push press and the front squat before combining them again — all paired with a test of leg and core stamina in the box jumps and GHD sit-ups.
This dumbbell chipper starts fast and gets a bit sticky in the front squats. In order to finish in sub-15 minutes, you will need to keep moving on the thrusters, stringing together big sets.
The accumulation of work becomes evident when you start your first couple of thrusters. Dig in and go big for the finish!
The goal is to be done around the 20-minute mark.
Intermediate option:
For time:
35 dumbbell push presses
35 box jumps
35 dumbbell front squats
35 GHD sit-ups to parallel
35 dumbbell thrusters
♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box
Beginner option:
For time:
25 dumbbell push presses
25 box step-ups
25 dumbbell front squats
25 hollow rocks
25 dumbbell thrusters
♀ 10-lb dumbbells, 12-inch box
♂ 15-lb dumbbells, 20-inch box
Resources:
The Dumbbell Push Press
The Dumbbell Front Squat
The Dumbbell Thruster
The Box Jump
The GHD Sit-up
Learn More About Guest Programming
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Featured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.
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Friday 240607
Friday 240607
CrossFit Service Cup, Workout 1
Daniel
For time:
50 pull-ups
400-meter run
21 thrusters
800-meter run
21 thrusters
400-meter run
50 pull-ups
♀ 65 lb
♂ 95 lb
Time cap: 20 minutes
Compare to 221221.
Post time or reps to comments.
Scaling:
Today's workout is the first 2024 Service Cup workout in honor of Army Sgt. 1st Class Daniel Crabtree, who was killed in action on June 8, 2006, while serving in Al Kut, Iraq.
This workout is pyramid-style with a moderate time domain. Use a light load for the thrusters that allows you to reach proper depth and maintain sound mechanics. You should be able to complete the thrusters in no more than 3 sets and in 90 seconds or less. Scale each element as needed to start the 800-meter run by about 7 minutes into the workout, allowing for completion in under 20 minutes. Complete the pull-ups in sets of 10+ and aim for no more than 5 sets, or 3 minutes, to finish each set of 50 reps.
Intermediate option:
For time:
25 pull-ups or jumping pull-ups
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 pull-ups or jumping pull-ups
♀ 45 lb
♂ 65 lb
Beginner option:
For time:
25 assisted pull-ups
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 assisted pull-ups
♀ 35 lb
♂ 45 lb
Resources:
The Kipping Pull-up
The Thruster
CrossFit Hero and Tribute Workouts
Find a gym near you:
View the CrossFit map
Sunday 210110
Sunday 210110
Ellen
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 35-lb. DBs ♂ 50-lb. DBs
Post time to comments.
Scaling:
Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.
Intermediate Option:
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 20-lb. DBs ♂ 35-lb. DBs
Beginner Option:
3 rounds for time of:
10 burpees
12 dumbbell snatches
9 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♀ 10-lb. DBs ♂ 20-lb. DBs