Gut Check

Nokabull Seven Hell Fire

For Time
Cash-In:
100 Double-Unders

Then, perform:
12 Squat Snatches (75/55 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
12 Squat Snatches (96/75 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
12 Squat Snatches (115/95 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)
12 Squat Snatches (135/115 lb)
24 calorie Row
6 Alternating Single-Arm Dumbbell Devil Presses (2x70/50 lb)

Cash-Out:
100 Double-Unders

Wednesday 231011

Wednesday 231011

For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 125-lb cleans, 50-lb DBs
♂ 185-lb cleans, 70-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Post time and results to comments.

Scaling:
Reduce the load on the power cleans and bench presses. Choose a load on the barbell that allows for moderately heavy singles. Choose a dumbbell load with which you’re able to complete the first 20 in 3 sets or less. The double-under can be modified to 30 lateral jumps over the barbell. For the L-sit hold, watch “L-Sit Drills,” choose a drill, and practice.

Intermediate option:
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 105-lb cleans, 35-lb DBs
♂ 155-lb cleans, 50-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Beginner option:
For time:
5 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
10 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
15 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell

♀ 55-lb cleans, 15-lb DBs
♂ 75-lb cleans, 25-lb DBs

Rest, then,

Practice 2-5 minutes of an L-sit drill of choice.

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

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.

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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

Find a Gym Near You:
View the CrossFit map

The Fun Starts Here
Sign up for the Open →

Featured Photo
Taken by Meg Ellery at the 24.1 Live Announcement at CrossFit Pleasanton in Pleasanton, California.