OPEN WOD 17.1

CrossFit Games Open 17.1 (Time)

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

Strategy and Recovery

Tips and Strategy for 17.1:

Don’t Stop on the 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. Don’t go really hard and fast on these out of the gate. This needs to be a paced movement.

Keep your snatches efficient and organized
There are 150 DB snatches total in this workout. Keep these reps clean from the start, focusing on keeping a solid back position and driving through the hips. Beacuse of all the burpees and back bending there is, we want to keep the low back muscles fresh for the snatches (aka don’t bend the back MORE during that lift).

Pace
For most of us mere mortals, this isn’t a sprint. The burpee box jumps stay consistent rep-wise throughout the event, so we want to keep the pace similar on those round by round. The dumbbell snatches should stay at a steady, consistent pace, no sprinting here. Take big breaths on the burpees and stay as relaxed as much as possible.

Strategy and Recovery

Light running / walking
One of the best ways to recover after a hard workout is to go for a walk the next day at a nice, steady pace. The day after you do this event, put some headphones in and go for a 20-30 minute walk to get the blood pumping without a big demand on your body.

Down regulate the nervous system

This was a full body workout, time for some full body recovery. Go to Romwod.com for a great yoga session tailored especially for CrossFitters. Suck up your pride and recover smart!

Hydration
Hydration is important not just right after, but into the rest of that day and the next few days. Make sure you’re consuming adequate fluids to help with recovery. If you’re increasing the amount of fluid, also increase the amount of salt. Too much water can sometimes cause low salt levels, which you need for muscle contractions.

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