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“SYLB 1”

Support Your Local Box Fundraiser WOD #1

3.0K 191
  • AMRAP in 10 minutes
  • 10 Air Squats
  • 9 Right-Arm Dumbbell Snatches (50/35 lb)
  • 10 Push-Ups
  • 9 Left-Arm Dumbbell Snatches (50/35 lb)

The sequence for this workout is 10 Air Squats followed by 9 Snatches with the right arm. Then, 10 Push-Ups followed by 9 Snatches with the left arm. Once you complete the round, return to the squats and continue working until you reach the 10-minute time cap.
If you don’t have access to dumbbells, choose an object you can safely move from the ground to overhead in one motion. For all three movements, choose a weight or modification that allows you to work continuously within the range of motion for the duration of the workout.
Score is the total number of repetitions completed before the 10-minute time cap.
Movement Standards
Air Squat: The squat begins and ends with the athlete standing tall with hips and knees fully extended. To complete a full range of motion, the hip crease should pass below the top of the knee at the bottom of the squat before returning to full extension at the top.
Dumbbell Snatch: The dumbbell snatch begins with the dumbbell on the ground and the athlete standing tall. The dumbbell should be lifted overhead in one motion. At the top of the movement, the dumbbell should be locked out overhead, with the athlete’s hips, knees, and arm fully extended, and the dumbbell directly over or slightly behind the middle of the body.
Push-Up: The push-up begins with the athlete in a plank position, arms fully extended. After lowering the chest and thighs to the ground, the athlete then pushes upward to return to the plank position.
Scaling
The workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely take from the ground to over your head works just as well. Here are some creative substitutes: Dumbbell of different weight, plastic milk jug, can of food, water bottle, or Kettlebell.


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Background: “SYLB 1” is the 1st of 3 total WODs for the Support Your Local Box Fundraiser online challenge. #SupportYourLocalBox Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. Three workouts. No registration fee. All contributions support the CrossFit affiliate community.

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