Friday, 24 February, 2017
WARM UP – MOBILITY
Dynamic joint warm-up + get the HR up a bit
Banded shoulder warm-up / alternating with some lower body warm-up/mobility (hips / hamstrings / low back)
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Review movement standards then let heat 1 practice some DB snatches + Burpee box jump overs.
(Give a 5-6 min transition between heat 1&2 for heat 2 to get warm and hit a few reps before starting)
WOD A
CROSSFIT OPEN 17.1 (RX)
For time:
10 dumbbell snatches (alternating)
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes
For 604 scoring – add uncompleted reps as seconds to 20:00, but for the CrossFit games score you must record # of completed reps
CROSSFIT OPEN 17.1 (SCALED)
For time:
10 dumbbell snatches (alternating)
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK
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For 604 scoring, add uncompleted reps as seconds to 20:00, but for the CrossFit Games score you must record # of completed reps.
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(Please see the CrossFit Games site for full rules, regulations, and for Masters category standards)
