Warmup:

Grab one light DB and box

5 DB deadlifts per side

10 Box Step Ups

5 DB High Pulls Per side

8 Box Jumps

5 DB Snatches per side

6 Box jump Overs

4 Burpees

2 Burpee Box Jump Overs

Kneeling OH stretch on box – 30 sec

WOD:

“CrossFit Open 17.1”

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

Video courtesy of The CrossFit Games. Today we continue our journey through past Opens with “17.1”.  As you’ll notice, the DB Snatch reps go up each set, but the Burpee Box Jump Overs stay the same each time. Try to slowly ramp up your speed on the snatches, and maintain a good, steady pace on the BBJOs

Scaling Options:

DB weight -> 35/25

Box height -> 20/16 -> as needed

NOTE:  To count the BBJO as RX, athlete must JUMP on top of box.  If step overs are performed, even at RX height, it is still scaled

Cool Down:

Banded Bully Stretch – 2 min per side

Leg Bleeds – 3 min

Warmup:

15 Cal Row

10 Cherry Pickers

10 Bow to Bends

10 Iron crosses

10 Scorpion

KB and Barbell warmup: With a light Kettlebell, complete 10 reps of: KB deadlift, KB Sumo Deadlift, KB Sumo Deadlift High Pull. With an empty bar perform 5 reps of: Good mornings, Kang Squats, RDL, Deadlift (bar to mid-shin), deadlift (bar to ankle).

S/S/S:

Deficit Deadlifts

3X5

Increase weight ea set

Video courtesy of Rogue Fitness.  Our second time hitting Deficit Deadlifts this cycle!   The working sets drop to 3, so aim to go heavier per round than the 5X5 week. As mentioned before, benefits of the Deficit Deadlift include Increased Leg Strength and Drive, Lower Back and Posterior Chain Strength, Greater Force Production from the bottom of the lift, a Better Set Up for regular deads, and Greater Time Under Tension (longer range of motion=longer time to do the reps).  Re-set the back and hips after EVERY rep.  Last thing I want is you pulling in a deficit position with the hips waaaayyy high and body out of position.

WOD:

12 Min to finish…

20-16-12-8-4:

Row (Cals)

KB Sumo Deadlift High Pull (53/35)

Video courtesy of Train FTW.  Good breakdown of the Kettlebell Sumo Deadlift High Pull. Nothing helps motivate you to go even faster in a WOD than a time cap!  This is a doable WOD in the time given.  Use a TON of leg drive in your strokes on the row to get through the Cals, and then, same in the SDHPs.  Use the legs to do most of the work

Scaling Options:

KB weight -> 35/25 -> as needed

Cool Down:

T-Spine Roll out w/arms overhead – 2 Min

Video courtesy of Rowing Strength

Iron Cross Hold – 1 Min per side

Warmup:

200M Jog

Spider-Man Lunge 30’

Inchworm 30’

Knee hug to hip opener 30’

5 Cobra to hip snap

5 Toe2Rope (if no climbing rope available, 5 strict Toe2Bar)

One Rig: On the pull up rig, perform 5 reps of: Scap Pulls, Kip Swings, Kipping Knee Raise, Toe2Bar, Kipping Pull ups

WOD:

AMRAP 6:

Buy In – 30 Sit Ups, then..

5 Pull Ups

10 Push Ups

15 Air Squats

-Rest 3 Min –

AMRAP 6:

Buy In – 30 Walking Lunges, then…

5 Handstand Push Ups

10 Toe2Bar

15 Hollow Rocks

-Rest 3 Min-

AMRAP 6:

Buy-In – 30 Jump Squats, then…

5 Muscle Ups

10 Burpee to 6″ target

one 15′ Rope Climb

Video courtesy of Constantly Varied Gear.

Three mini AMRAPs ahead today, each with its own Buy-In (complete before you begin the 5/10/15 of the particular AMRAP. With given rest time between, give an all-out effort on these!

For the Burpee to 6-inch target, measure six inches from the top of you reach.  Set a bar or ring to that height.  Drop down for your burpee.  As you stand, jump up and touch the target.

Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Pushups -> off bench

HSPUs -> pike push ups

Toe2Bar -> hanging knee raise

Muscle up -> jumping muscle ups -> burpee to chest2bar pull up

Rope climb -> 10 strict narrow-grip pull ups

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Cobra Pose – 1 Min