Videos courtesy of CrossFit and The CrossFit Games. It’s time! It’s OPEN Time!
Warmup:
3X:
5 Inchworm Push-Ups
10 Spider-Man Lunge w/Twist
10 Bow to Bends
10 Iron Cross
100M run, increase pace on each set
Then…
With a light DB, perform: 5 DB Deadlifts (Left Arm), 5 Lateral Burpees over DB, 5 DB Deadlifts (Right Arm), 5 Burpee over DB, 4 DB Snatch (Left Arm), 4 Burpee over DB, 4 DB Snatch (Right Arm), 4 Burpee over DB, grab DB you will use in WOD, 3 DB Snatch (L-Arm), 3 Burpee over DB, 3 DB Snatch (R-Arm), 3 Burpee over DB. Rest 5 Min before starting WOD.
WOD:
CrossFit Open 24.1
For Time:
21 Dumbbell Snatch (Arm 1)
21 Burpees over the Dumbbell
21 Dumbbell Snatch (Arm 2)
21 Burpees over the Dumbbell
15 Dumbbell Snatch (Arm 1)
15 Burpees over the Dumbbell
15 Dumbbell Snatch (Arm 2)
15 Burpees over the Dumbbell
9 Dumbbell Snatch (Arm 1)
9 Burpees over the Dumbbell
9 Dumbbell Snatch (Arm 2)
9 Burpees over the Dumbbell
Load 50/35lb
Time Cap: 15 Min
For official score sheets and movement standards, click here
So, good news, you just had these type of Snatches a couple days ago, so you should be used to doing them on one arm for big sets. That said, things to think about: keep the DB close to the body both on the way up and down, have a game-plan going in on when you plan to break up the reps. Sure, unbroken sounds cool, but your back may say otherwise a couple minutes in. Would suggest break the sets of 21 into 7 rep chunks, the sets of 15 into 5-rep chunks, and then go for broke on the sets of 9. For the lateral burpees, make sure you chest hits the deck each rep, then stay low as you come up. Stay strong and knock this one out of the park!!!
Scaling Options:
DB Weight -> 35/20 -> 25/15, Masters 55+ -> 35/20
If you have back issues, scale to hang DB Snatch
Lateral Burpee over DB -> Traditional Burpee
Joint Strike CrossFit 