Here. We. Go!

Open Workout 17.1

 

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M 50-lb. dumbbell / 24-in. box
F 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

This workout has a total of 75 burpee box jump-overs and 150 dumbbell power snatches with a load that, for most of us, is not exactly light. The unavoidable stimulus: extreme metabolic distress!

By pacing, I don’t mean make it comfortable, but rather find the fastest pace at which you can keep moving throughout the workout.

Perform the following sequence about 5-10 minutes or until you are warmed up!

1: Do some Single or Double Unders
The single under will help to prepare the lower leg muscles, ankles, and feet for the demands of jumping. It is a great movement to include in high reps to elevate the heart rate and prepare the tissues around your ankles for the demands placed upon them during jumping exercises. 

2: 10 Down Dogs
The push up to downward dog helps to prepare your shoulder joints and musculature to get into end range flexion as well as gets the muscles warmed up in a pressing and overhead pressing pattern. This movement is very active. You should think about controlling it muscularly throughout the entire movement. When you are in the downward dog position, think about pushing your body away from the ground to get additional shoulder blade motion.

3: 2 Dumbell Snatches
Focus entirely on your movement here. Don't worry about anything else. Perfect practice makes perfect. Execute the movements ideally here and increase weight in the rounds every time.

STRATEGY AND TIPS FOR THE CROSSFIT OPEN 17.1 WORKOUT

1: Don't Stop On Burpees
A burpee box jump is a bodyweight movement. They may suck, but there’s no reason why you should stop moving. The longer you take a rest, the more time on the clock you’ll be eating up. Keep the pace consistent and stay moving. Don’t rest at the bottom, don’t rest at the top. If you need to break jumping up with then putting one leg up into a lunge position and standing up instead, that is completely fine. There’s just one rule here: stay moving. 

2: Efficiency Wins
There are 150 DB snatches. Sloppy movements in this workout equal wasted energy. Move well and score better. Think about this during the warm up and make sure that you are using your hips to explode every rep and that you're not pulling with your back or your arms. 

3: Hydrate Appropriately
Make sure you're fully hydrated and get tons of electrolytes before the workout. You saw the competitors completely ruined after the workout. Make sure that you have enough in the tank to burn through this for time workout. 

4: Pace Intelligently
Chances are you aren't going to plow through this in 10-12 minutes like a Games level athlete. Make sure you don't come out of the gate sprinting and waste all of your energy. Save the sprint until either 16 minutes on the clock or until your last set of dumbbell snatches. 

 

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