Workout 9271

Created: April 25, 2025

Description:

Complete as many rounds and reps as possible in 20 minutes of:
15 chest to bar pull ups
50-foot dumbbell overhead walk
30 AbMat sit ups
100-foot dumbbell front rack carry
45 box step ups
150-foot dumbbell farmers carry

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box
Stimulus and Strategy:
Today’s workout is a longer effort. Expect this to be more of a grind rather than a sprint through each round. Most athletes should aim to complete around three to four rounds. Choose a load for the dumbbells that allows you to maintain unbroken overhead walks, front rack carries, and farmers carries.
To reduce the complexity of the chest to bar pull ups, perform a chin over bar pull up, a jumping chest to bar pull up, or a ring row. As for the box step ups, reduce the height of the box or perform alternating lunges.
In case of injury or limitation, perform single arm ring rows in place of the chest to bar pull ups. For the AbMat sit ups, perform plank holds for 30 seconds to 1 minute. If there is an overhead limitation, perform a second front rack carry or farmers carry.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
15 chin over bar pull ups
50-foot dumbbell overhead walk
30 AbMat sit ups
100-foot dumbbell front rack carry
45 box step ups
150-foot dumbbell farmers carry

♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box
Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
15 ring rows
50-foot dumbbell overhead walk
15 AbMat sit ups
100-foot dumbbell front rack carry
15 box step ups
150-foot dumbbell farmers carry

♀ 10-lb dumbbells, 12-inch box
♂ 15-lb dumbbells, 20-inch box
Coaching cues:
During the farmers carry, focus on pulling your shoulders back and down — sticking your lats in your back pocket — as you are walking with your dumbbells.
Resources:
The Chest to-Bar Pull-Up
The AbMat Sit-Up
The Box Step-Up
The Dumbbell Farmers Carry
Find a gym near you:
View the CrossFit map

Scaling/Comments:

Reduce the loading of the dumbbells, the distance of the carries, and the volume of AbMat sit ups and box step ups.

Number of Times Completed: 0