Workout 4
Overhead dumbbell lunges, dumbbell snatches and box jump-overs. Josh placed 22nd in Men 50-54. Below: the workout next to the exact version you can do on your first day at O-SEA.
How Josh did at the 2025 Age-Group Semifinals.
Score as posted: 6:01 (110 reps). See it on the official leaderboard.
The workout, and your first-day version.
Same format and order, smaller doses. The official workout and movement standards are on CrossFit’s site.
For time
- Dumbbell overhead walking lunge150 feet, 50 lb
- Alternating dumbbell snatches50 reps, 50 lb
- Box jump-overs50 reps, 24 inch box
Time cap: 7 minutes
For time
- Walking lunge60 feet, no weight, a hand on the wall is fine
- Alternating dumbbell hang snatches20 reps, 10 lb
- Step-ups20 reps, onto a 12 to 20 inch box
Time cap: 7 minutes
What changes for your first day, and why.
Each swap keeps the job the movement does in the workout. The cues are what an O-SEA coach will say while you do it.
Dumbbell overhead walking lungeWalking lunge, no weight
Why this swap. Bodyweight lunges train the legs and balance first. A hand on the wall is fine while you learn it.
Coach cues
- Stand tall, step far enough
- Lower straight down
- Front knee tracks the toes
Dumbbell snatches, 50 lbDumbbell hang snatches, 10 lb
Why this swap. A light dumbbell from the hang teaches the fast stand and lockout of a snatch, one arm at a time.
Coach cues
- Dumbbell between the feet
- Stand fast and keep it close
- Punch it up and lock out
Box jump-oversStep-ups
Why this swap. Stepping up removes the landing impact and the risk of clipping the box, and still works the legs and lungs.
Coach cues
- Whole foot on the box
- Drive through the heel
- Stand tall, then step down slowly
Do this one with a coach.
Come in for a free consultation. A coach walks you through the first-day version, checks every load, and stays with you to the end.