workout 3 - crossfit sylb... · complete the workout. visit games.crossfit.com to find workout...

© 2020 CrossFit, Inc. CrossFit and Forging Elite Fitness are registered trademarks and 3,2,1...Go!,Fittest on Earth and Sport of Fitness are trademarks of CrossFit, Inc. All Rights Reserved.

WORKOUT 317:00 PT, FRIDAY, APRIL 17, THROUGH 12:00 PT, FRIDAY, APRIL 24

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.

Your score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap.

WORKOUT 3 For time:50 dumbbell deadlifts50 AbMat sit-ups50 box step-ups50 single-arm dumbbell thrusters

♀ 35-lb. DBs, 20-in. box♂ 50-lb. DBs, 24-in. box

Time cap: 20 minutes

NOTES

The prescribed weight for the dumbbells is 35 lb. for women and 50 lb. for men. However, 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 pick up off the floor or move from the front-rack position in the bottom of a squat to over your head works just as well. Here are some creative substitutes:

• Dumbbell of a different weight• Plastic milk jug• Can of food• Water bottle• Kettlebell

For your convenience, the prescribed weights in kilograms are 15 kg (35 lb.) and 22.5 kg (50 lb.)

In lieu of an AbMat, roll up a towel to place underneath the small of your lower back.

If you don’t have a box, use a sturdy stool, bench, or stair step.

Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

EQUIPMENT

Begin the dumbbell deadlift 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.

For a video demonstration of the deadlift, click here. (https://www.crossfit.com/essentials/the-dumbbell-deadlift)

• Hip-width stance• Place the dumbbells outside the hips• Shoulders slightly in front of the dumbbells at setup• Lumbar curve maintained• Dumbbells remain over the middle of the foot• Heels down• Complete at full hip and knee extension

POINTS OF PERFORMANCEDUMBBELL DEADLIFT

https://www.crossfit.com/essentials/the-dumbbell-deadlift



Begin the AbMat sit-up with your back on the floor (shoulder blades touching), knees splayed outwards, and hands stretched in front of your lower torso. Place a rolled-up towel underneath the small of your lower back as a substitute for the AbMat, or extend your legs from a seated incline position on a couch and bring your knees to your chest to perform knee raises (see photos of scaling options). If you’re completing the workout as Rx’d, anchoring the feet and extending the arms behind the head are not allowed.

For a video demonstration of the AbMat sit-up, click here. (https://www.crossfit.com/essentials/the-abmat-sit-up)

POINTS OF PERFORMANCEABMAT SIT-UP

• AbMat fills the gap between the lumbar curve and ground• Start with feet together and shoulders on the ground• Pull torso to seated with as little momentum as possible• Complete when seated with shoulders over hips, spine extended• Slowly lower to the ground for the next rep

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. For a scaling option, place a hand on an object positioned to your side for support (i.e., staircase handrail). Use a stair step, stool, or any secure platform with a lower height that suits your abilities.

For a video demonstration of the box step-up, click here. (https://www.crossfit.com/essentials/the-box-step-up)

BOX STEP-UP

• Hip-width stance• Step up with full foot on the box• Keep the knees in line with the toes• Complete at full hip and knee extension• Step down

https://www.crossfit.com/essentials/the-abmat-sit-up

https://www.crossfit.com/essentials/the-abmat-sit-up

https://www.crossfit.com/essentials/the-box-step-up

https://www.crossfit.com/essentials/the-box-step-up



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. Use a lighter object (i.e., can of food or water bottle) or no object at all and perform the single-arm thruster to a seated object (i.e., sofa) as a scaling option.

POINTS OF PERFORMANCESINGLE-ARM DUMBBELL THRUSTER

• Shoulder-width stance• Dumbbell rests on the shoulder with the elbow slightly in front of the body• Hips descend back and down• Lumbar curve maintained• Knees in line with toes• Hips descend lower than knees• Heels down until hips and legs extend• Extend hips and legs rapidly, then press• Dumbbell remains over the middle of the foot• Compete at full hip, knee, and arm extension



SCALING OPTIONSDEADLIFT

SIT-UP OPTION - ANCHORED COUCH

SIT-UP OPTION - KNEES TO CHEST



SCALING OPTIONSBOX STEP-UP WITH SUPPORT

THRUSTER



Affiliate Name

Athlete Name

WORKOUT 3 Time

SCORECARD

Performed as: Rx’d / ScaledCircle one

Print

50 DUMBBELL DEADLIFTS 50

50 ABMAT SIT-UPS100

50 BOX STEP-UPS150

50 SINGLE-ARM DUMBBELL THRUSTERS 200

Weights Used or Modifications

OR Reps at 20 Min.





Welcome to the Support Your Local Box Fundraiser for the benefit of CrossFit affiliates affected by COVID-19 around the globe. We’re glad you could join us.

If you’re new to CrossFit, here is a step-by-step guide to participating in the event. Follow these steps to complete the workouts, track your results, and show your support for local affiliates.

Each time you complete one of the three workouts for the Support Your Local Box Fundraiser, record your results and compare them to the scores from your previous attempts.

Share these simple steps with someone you care about. Everyone takes a first step. This can be theirs.

Step 1Complete the workout. Visit games.crossfit.com to find workout details, including scaling options. Watch a video demonstration of the workout and download the workout description and scorecard.

Step 2Visit map.crossfit.com to locate a CrossFit affiliate (box). Identify an affiliate near you or one you know of that you’d like to support.

Step 3Register for the Support Your Local Box Fundraiser online at games.crossfit.com. Enter the name of the affiliate and select a contribution amount (optional).

Step 4Submit your score(s) online at games.crossfit.com to see how you stack up on the leaderboard.

• Sign into your account.• Head to your competition dashboard or select “submit your scores” from the drop-down

menu in the upper right corner.• Select the workout you’d like to submit a score for.• Choose Rx’d or Scaled to indicate which version of the workout you completed.• Enter your workout score (i.e., the time it took you to complete the workout OR the total

number of repetitions you completed in the workout).• Select “submit score.”

Step 5Share your experience with others and send them a copy of this scorecard. Next week’s scorecard will include Workouts 1, 2, and 3.

Thank you for your participation, and we look forward to seeing you on the leaderboard!


MULTI-WEEK SCORECARD

WORKOUT 1 Complete as many rounds as possible in 10 minutes of:

10 squats 9 dumbbell snatches, right arm10 push-ups9 dumbell snatches, left arm

♀ 35 lb. ♂ 50 lb.

WORKOUT 2 For time:100 double-unders 21 burpees75 double-unders15 burpees50 double-unders9 burpees





Date ScoreWeight or Movement

Modifications

1st Attempt:

2nd Attempt:

3rd Attempt:


Modifications

1st Attempt:

2nd Attempt:

3rd Attempt:


Modifications

1st Attempt:

2nd Attempt:

3rd Attempt:

For additional information on home workouts and movement modifications visit https://www.crossfit.com/at-home.

Visit https://map.crossfit.com/ to find an affiliate near you.

https://www.crossfit.com/at-home

https://www.crossfit.com/at-home

https://map.crossfit.com/

https://map.crossfit.com/

workout 3 - crossfit sylb... · complete the workout. visit games.crossfit.com to find workout...

Documents