Support your Local Box Workout #3

Apr 20, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

Tabata Time

Metcon (AMRAP – Reps)

3 Consecutive Tabatas:

Tabata Hollow Rocks

Tabata Burpees

Tabata Air Squats
Tabata- 8 Rounds of: 20 seconds of work and 10 seconds of rest.

Score is total Reps over all 24 consecutive Tabatas.

Metcon

Support Your Local Box Workout 3 (Time)

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm dumbbell thrusters

50-lb/35-lb DBs

24/20-in. box

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.

EQUIPMENT

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 move from the front-rack position in the bottom of a squat to over your head works just as well.

Sub Dumbbells for Barbell:

Barbell Deadlift Weight (135/95lb)

Barbell Thruster Weight (95/65)

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