A) Push Press
6 x 3 ^
- THEN -
B) “Aerial Assault”
For Time:
50 KBS (53,35)
- Then -
10-1 DB Snatch ( L + R = 1 ) (50/35)
1-10 Burpee Over DB
- Then -
50 KBS (53,35)
” SWEAT “
AMRAP 25:
2-4-6-8-10…..
KBS
Slamball
Burpee To Plate
* 200m Run OT5:00 Including 0:00 *
" Murder Hornet "
A) AMRAP 7:
1/1, 2/2, 3/3, 4/4....
DB Snatch + Thruster (Alternating)
Burpee Over Dumbbell
* Continue to add 1 rep to both movements per round until time is up *
- Rest 3 Minutes -
B) For Time:
# of full rounds from A back to zero for time
Example:
A) Score = 9+5 (9 Full Rounds)
B) For Time = 9/9, 8/8, 7/7....1/1
"Triple Double"
For Time:
21-15-9 of:
SA Alternating Devils Press
Russian Twists (L+R=1)
- Into -
21-15-9 of:
Lateral DB Over Burpees
Over Unders (L+R = 1)
- Into -
21-15-9 of:
Alternating DB Snatch
Plank Pull Throughs
"S.Y.L.B 1"
AMRAP 10:
10 Air Squats
9 DB Snatches (Right)
10 Push-Ups
9 DB Snatches (Left)
RX = 50/35
Description
The sequence for this workout is 10 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. Your score will be the total number of repetitions completed before the 10-minute time cap.
Scaling Options
https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout1_V6.pdf
Read More“ Bucket List “ ALL CLASSES
Teams of 2
For Time (30:00 CAP):
1,000m Row + 50 DB Snatches + 10 Burpees to 6” Target
1,000m Row + 40 DB Snatches + 20 Burpees to 6” Target
1,000m Row + 30 DB Snatches + 30 Burpees to 6” Target
1,000m Row + 20 DB Snatches + 40 Burpees to 6” Target
1,000m Row + 10 DB Snatches + 50 Burpees to 6” Target
* Athletes will rotate every 250m on the row / Divide DB and Burpee reps as needed *
“ Thundercats “ (ALL CLASSES)
Teams of 2
A) AMRAP 6:
12 DB Snatch (50,35)
6 Burpees
- Rest 3 Min -
B) AMRAP 6:
12/8 Cal AB
6 C2B Pull-Ups
- Rest 3 Min -
C) AMRAP 6:
12 DB Snatch
6 Burpees
* All Amraps Are You Go / I Go Full Rounds *
“ Code Red ”
For Time:
40 Cal Row
4 Rounds of “Alarm”
30 Cal Row
3 Rounds of “Alarm”
20 Cal Row
2 Rounds of “Alarm”
10 Cal Row
1 Round of “Alarm”
* 1 Round of Alarm = 5 Burpees + 10 DB Snatch (50,35) + 15 Abmat Sit-Ups *
Read More“Stairmaster”
For Time
30-20-10:
Row Calories
Alternating Single Dumbbell Box Step-ups (50/35)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)
A) Bench Press
6 x 3 ^
- THEN -
B) “ The Plumber “
5 Rounds For Time:
20 Abmat Sit-Ups
20 Alternating DB Snatches (50,35)
20 SA Overhead DB Lunges (10R/10L…50,35)
” SWEAT ”
4 Rounds of:
AMRAP 3:
20 Abmat Sit-Ups
10 SA OH DB Lunges
- Rest 1 Minute -
AMRAP 3:
20 Alternating DB Snatches
10 Burpees
- Rest 1 Minute -
“ Gilbert Grape ” (All Classes)
AMRAP 18:
30 Wallballs (20,14)
90 Double Unders
30 DB Snatches (50,35)
* Rest 1:00 After Each Completed Round *
- THEN -
Coaches Choice Buy-Out
“ Freight Train ” (All Classes)
A) AMRAP 8:
20 DB Snatches (50,35)
10 Assault Bike Cals
- Rest 2 Minutes-
B) AMRAP 8:
20 Wallballs (20,14)
10 Calorie Row
“ Freeze Frame ”
AMRAP 14:
40 DB Snatch (50,35)
20 Strict HSPU
40 Box Jump Overs (24,20)
20 Bar Muscle-Ups
“ SWEAT ”
AMRAP 22:
30 DB Snatch
15 HR Push-Up
30 Weighted Step-Ups
15 Pull-Ups
“ Belly Buster ”
AMRAP 14:
30 DB Snatch (50,35)
25 Box Jump Overs (24,20)
20 TTB
” SWEAT ”
AMRAP 9:
20 Hang DB Snatches (10 Right / 10 Left)
20 Box Jump Overs
- Rest 3 Minutes -
AMRAP 9:
20 Cal Row
20 Burpees To Plate
“ Long Gone “
5 Rounds:
1:00 Wallballs (20/14)
1:00 Alternating Dumbbell Snatches (50/35)
1:00 Calorie Row
1:00 Rest
* Sweat Classes may sub KBS (53,35) for DB Snatches *
A) Front Squat
10-8-6-4-2^
- THEN -
B) “E-Brake”
3 RFT:
400m Run
20 DB Snatch (50,35)
20 Cal Row
A) Split Jerk Complex
- Establish a moderate complex of:
1 Pausing Split Jerk (2-Sec Pause in Dip) + I Pausing Split Jerk (2-Sec Pause in Catch) + 1 Split Jerk
- Then -
B) “ Quick Sand “
Alternating “On the Minute” x 8 (4 Rounds):
- Even Minutes – 18-16-14-12 DB Snatches (50,35)
- Odd Minutes – Max Burpee Box Jump Overs (24,20)
“ SWEAT “
4 Rounds of:
1 Minute Max Cal Row
1 Minute Max Medball Sit-Ups
1 Minute Max Plate To Overhead
1 Minute Max Burpees To Plate
1 Minute Rest
"EIGHTEEN WHEELER"
AMRAP 18:
15/12 Calorie Row
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar
" Free Fall "
For Time:
30 HSPU
60 Cal Row
30 HSPU
- Rest 2 Minutes -
30 DB Snatch (50,35)
800m Run
30 DB Snatch (50,35)
* Score is total time to complete including rest *
" Buzzkill "
For Time:
2,000m Row
50 TTB
40 DB Snatch (50,35)
30 Burpee Box Jump Overs (24,20)
“ Team Figawi ”
Teams of 2
AMRAP 25:
16/12 Calorie Row
12 C2B Pull-Ups
8 Alternating Dumbbell Snatches (Athletes Choice)
200M RUN
*Partners alternate full movements /DB Snatches + 200m Run = 1 Movement
