Support Your Local Box Fundraiser WOD #3
- For Time
- 50 Dumbbell Deadlifts (2x50/35 lb)
- 50 AbMat Sit-Ups
- 50 Box Step-Ups (24/20 in)
- 50 Single-Arm Dumbbell Thrusters (50/35 lb)
- Time Cap: 20 minutes
The sequence for this workout is 50 Dumbbell Deadlifts followed by 50 AbMat Sit-Ups, then 50 Box Step-Ups, then 50 Single-Arm Dumbbell Thrusters. Note: If performing the workout as prescribed, the deadlift requires two dumbbells while the thruster only requires one.
For all movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout.
Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap.
Dumbbell Deadlift: Begin the Dumbbell Deadlifts standing tall and with both dumbbells on the ground. Hands should be placed outside the knees, and arms should be straight to avoid bouncing the dumbbells off the ground. In the bottom of the movement, the front head of both dumbbells should make contact with the ground. At the top of the movement, hips and knees should be fully extended.
AbMat Sit-Up: Begin the AbMat Sit-up with you back on the floor (shoulder blades touching), knees splayed outwards, and hands stretched in front of your lower torso. If you’re completed the workout as prescribed, anchoring the feet and extending arms behind the head are not allowed.
Box Step-Up: Begin the Box Step-Up with both feet on the ground. At the top of the movement, both feet should be on top of the box and your hips and knees should be fully extended. Alternating legs is not required.
Single-Arm Dumbbell Thruster: Begin the Single-Arm Dumbbell Thruster standing tall and with the dumbbell on the ground. In this exercise, the dumbbell is held in the front-rack position during the squat portion of the movement. Then, to complete the movement, move the dumbbell from the bottom of the front squat to full lockout overhead, with your hips, knees, and arm fully extended. The hip crease should pass below the top of the knees in the bottom position. Alternating or switching arms in the Thrusters is not required.
50 Dumbbell Deadlifts (2×35/20 lb)
50 Box Step-Ups (20 in)
50 Single-Arm Dumbbell Thrusters (35/20 lb)
About the wod
Background: “SYLB 3” is the last 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.