Warmup:
Grab one light DB and box
10 DB deadlifts per side
10 Box Step Ups
5 DB High Pulls Per side
8 Box Jumps
10 DB Press Per Side
5 DB Snatches per side
6 Box Jump Overs
4 Burpees
2 Burpee Box Jump Overs
Kneeling OH stretch on box 30 sec
Video and pics courtesy of The CrossFit Games. 21.2 is a repeat of 17.1….which we just did a couple weeks ago….so you should be primed and ready to kill it!!!
WOD:
“CrossFit Open 21.2”
For Time:
10 DB Snatches (50/35)
15 Burpee Box Jump Overs (24″/20″)
20 DB Snatches
15 Burpee Box Jump Overs
30 DB Snatches
15 Burpee Box Jump Overs
40 DB Snatches
15 Burpee Box Jump Overs
50 DB Snatches
15 Burpee Box Jump Overs
*20-min Time Cap
For Score Sheets, click here
NOTES
Prior to starting this workout, the athlete will need to mark a long, straight line on the floor and place the box on the center of that line.This workout begins with the dumbbell resting on the floor and the athlete standing tall. After the call of “3, 2, 1… go!” the athlete will begin the dumbbell snatches, alternating arms after each repetition. Once 10 reps are complete, they will move to the box and perform 15 burpee box jump-overs. Following this sequence, the number of snatch repetitions will increase each round while the burpee box jump-overs will remain the same. This workout ends when the athlete’s feet land on the ground on the other side of the box after the final rep.The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 20-minute time cap.
TIEBREAK
Record the time at the end of each set of burpee box jump-overs.If the athlete completes the workout before the time cap, there will be no tiebreaker. If the athlete does not complete the workout before the time cap, when they log their score they will enter the total number of reps completed as well as the time at which they completed their last full set of burpee box jump-overs. In the case of a tie (i.e., athletes complete the same number of reps), the athlete with the lower tiebreak time will be ranked higher. Do NOT use a countdown timer.
Scaling Options:
DB weight -> 35/20
Burpee Box Jumps -> 20” box, Step Ups allowed
For Foundations, Equipment Free, and adaptive options, click here
Joint Strike CrossFit 