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Modified Support Your Box WOD#3: Chipper: Single Arm Dumbbell Deadlifts, AbMat Sit-ups, Box Step-ups and Single Arm Dumbbell Thrusters

For time:
50 Single Arm Dumbbell Deadlifts (50#/35#)
50 AbMat Sit-ups
50 Box Step-ups (24″/20″)
50 Single Arm Dumbbell Thrusters (50#/35#)

* Time Cap 20 min
* 2 DB DL modification from official WOD is one DB; just alternate sets for 25 each hand
* Step ups are unweighted
* Thrusters are 25 each arm

Single Arm Dumbbell Deadlift

Single Arm Dumbbell Thruster

BTWB

Photo by @robcwilson

Final workout of the Support Your Box Fundraiser! For this one since most people don’t have two DB’s then this is the modified version with one DB. Post your scores by 4/24 and if you modified be sure to post to the Games site as scaled.

Workout 3: Support Your Local Box Fundraiser

Workout Description & Scorecard

Breaking: CrossFit Games Focused On Holding Event At The Ranch, Virtual Options

Skill: Handstand Push-up Practice & 40-30-20-10: Dumbbell Snatches and Box Jumps

Skill: Handstand Push-up Practice

Handstand Push-up progression & practice

This is not a timed workout.
* Practice pike push-ups, box pikes, or handstands. Work on holds or negatives against a wall.
* Alternate focus: Work on HS walks or freestanding HS Holds

BTWB

40-30-20-10: Dumbbell Snatches and Box Jumps

40-30-20-10 reps, for time of:
Dumbbell Snatch, pick load
Box Jump (24″/20″)

BTWB

Photo by @robcwilson

How cool is this? When this is over you can sign up for a Spartan Race for free!

Spartan Race To Support Gyms Worldwide

How it works:

Anyone still paying fees to their gym or affiliate is eligible to enter any Spartan Race, Tough Mudder or DEKAFIT event in the 2020/2021 race season, free of charge. Most races usually cost upward of $100 USD.
To start the process, check out the Spartan Gym Protection Project online. It can take up to a week to get verified and athletes must register by June 6.

Breaking: CrossFit Games Focused On Holding Event At The Ranch, Virtual Options

Skill: Handstand Push-up Practice & 40-30-20-10: Dumbbell Snatches and Box Jumps

Skill: Handstand Push-up Practice

Handstand Push-up progression & practice

This is not a timed workout.
* Practice pike push-ups, box pikes, or handstands. Work on holds or negatives against a wall.
* Alternate focus: Work on HS walks or freestanding HS Holds

BTWB

40-30-20-10: Dumbbell Snatches and Box Jumps

40-30-20-10 reps, for time of:
Dumbbell Snatch, pick load
Box Jump, 20 in
* 24"/20" Box

BTWB

Skill: Handstand Push-up Practice

Handstand Push-up progression & practice

This is not a timed workout.
* Practice pike push-ups, box pikes, or handstands. Work on holds or negatives against a wall.
* Alternate focus: Work on HS walks or freestanding HS Holds

BTWB

50-40-30-20-10: Reverse Lunges and AbMat Sit-ups

50-40-30-20-10 reps, for time of:
Reverse Lunge
AbMat Sit-up
* Make this more challenging by adding a front rack or goblet reverse lunge

BTWB

Photo by @robcwilson

18-15-12-9: Run, One Arm Dumbbell Push Jerks and Lateral Burpee Over Dumbbells

18-15-12-9 reps, for time of:
Run 400m
One Arm Dumbbell Push Jerk(Right), pick load
One Arm Dumbbell Push Jerk(Left), pick load
Lateral Burpee Over Dumbbell

BTWB

Photo by @robcwilson

Accessory Work: Single Arm Bent Over Rows and Hollow Rocks & FGB Style: Kettlebell Swings, Hand Release Push-ups, Goblet Squats and Sumo Deadlift High-pulls

Accessory Work: Single Arm Bent Over Rows and Hollow Rocks

Single Arm Bent Over Row 10-10-10-10, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate movements. Bent Over Row do 4 sets x 10 on each arm.

BTWB

FGB Style: Kettlebell Swings, Hand Release Push-ups, Goblet Squats and Sumo Deadlift High-pulls

4 rounds, 1 min per station, of:
Kettlebell Swing, pick load
Hand Release Push-up
Goblet Squat, pick load
Sumo Deadlift High-pull, pick load
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
* Sub DB swing for KB swing with hand over hand two handed swing
* Sub alternating DB snatch for SDHP
* Continuous count

BTWB

Photo by @robcwilson

Join us today at 5pm PST for our Zoom WOD! Check our Facebook group for login details and join the waiting room. We will start a couple minutes after 5 (to avoid running out of our 40 minute time limit).

Customers Waiting Weeks or Months For At Home Gym Equipment

Team WOD: AMRAP 20 mins: Single Arm Overhead Walking Lunges, Box Jumps and Sit-ups & Solo WOD: AMReps 15 mins (3,6,9,…): Single Arm Overhead Walking Lunges, Box Jumps and AbMat Sit-ups

Team WOD: AMRAP 20 mins: Single Arm Overhead Walking Lunges, Box Jumps and Sit-ups

Complete as many rounds as possible in 20 mins of:
20 Single Arm Dumbbell Overhead Walking Lunges, pick load
20 Box Jumps (24″/20″)
30 AbMat Sit-ups
* As a team of 2. Break reps as needed. One working, one resting at a time. Sub KB for DB OH lunge. Switch arms as needed.

BTWB

Solo WOD: AMReps 15 mins (3,6,9,…): Single Arm Overhead Walking Lunges, Box Jumps and AbMat Sit-ups

As many reps as possible in 15 mins of:
3 Single Arm Dumbbell Overhead Walking Lunges, pick load
3 Box Jumps (24″/20″)
3 AbMat Sit-ups
6 Single Arm Dumbbell Overhead Walking Lunges, pick load
6 Box Jumps (24″/20″)
6 AbMat Sit-ups
9 Single Arm Dumbbell Overhead Walking Lunges, pick load
9 Box Jumps (24″/20″)
9 AbMat Sit-ups
…
Continue adding 3 reps each round to each movement until time expires.
* Solo WOD version. Can sub KB for DB OH Lunges.

Single Arm Dumbbell Overhead Walking Lunge

One Arm KB Overhead Walking Lunge

BTWB

Photo by @robcwilson

Don’t forget to put your scores in for WOD 2 of the Support Your Box Fundraiser!

Warmup for Workout 2: Support Your Local Box Fundraiser

CrossFitters in China Getting Back On Their Feet

Team WOD: AMRAP 20 mins: Single Arm Overhead Walking Lunges, Box Jumps and Sit-ups

Complete as many rounds as possible in 20 mins of:
20 Single Arm Dumbbell Overhead Walking Lunges, pick load
20 Box Jumps, 24/20 in
30 AbMat Sit-ups
* As a team of 2. Break reps as needed. One working, one resting at a time. Sub KB for DB OH lunge. Switch arms as needed.

BTWB

Support Your Local Box Fundraiser – Workout 2

For time:
100 Double Unders
21 Burpees
75 Double Unders
15 Burpees
50 Double Unders
9 Burpees
Time cap: 15 minutes

* Scale DU to Single Unders or Lateral Hop over PVC or line. 1:1

Workout Description & Scorecard

BTWB

Zoom Results

Photo by @robcwilson

Great turnout yesterday for the Zoom WOD class. We had 15 do the workout and 4 who watched (including a baby)!

We plan to do Zoom 2-3 days per week depending on the programming. Stay tuned to our Facebook group for the code and time. Next Friday will be one Zoom class for sure at 5pm for the Support Your Box Fundraiser WOD #3.

Workout 2 for the Support Your Local Box Fundraiser