COVID-19 Home workout


COVID-19 Home workout

Boise CrossFit – CrossFit

Today is the first day of the Support Your Local Box fundraiser. One workout will be released each Friday for 3 weeks and they will all have options for no/minimal equipment. If you have your heart setting on using rx dumbbells for today’s workout and don’t have them, or if you have one that will work for your workout but want a little extra help, reach out to myself or dani and we will help you out with the details. Good luck everyone!

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SYBL Workout 1 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

♀ 35-lb. DB ♂ 50-lb. DB


3 rounds

6 Roll to candlestick


8 Russian baby makers

10 Good mornings

Below is a link to the official scorecard for today’s workout. It includes some coaching points on the movements today if you need some refreshing. Spend a few minutes rehearsing the snatch. Typically we practice switching hands so nail down your one arm rhythm. Then do 1 round at 80-90% effort. Don’t try to win this workout in the first 2 minutes so find what a hard but steady pace looks like for you.