Workout of the Day
March Yoga at Arena Ready
Open 17.3 Announcement
Don't forget that we'll be viewing the live announcement of Open 17.3 at Arena Ready on Thursday at 5pm - so come on by and watch with us if you're up for it!
Any guesses what the workout might be?
March Yoga
Dani will be leading Yoga classes on a bit of an adjusted schedule this month - she'll be incorporating two Sunday morning classes intermixed with Monday evening classes in an effort to give folks more of an opportunity to attend. Here is the schedule for Yoga for the remainder of the month:
Sunday, March 12th at 9:00am
Monday, March 20th at 7:00pm
Sunday, March 26th at 9:00am
Remember that Yoga is available to all Arena Ready members as a part of your membership (there is no charge to attend!) - we simply ask that you sign-up for class in advance so that Dani knows how many to expect, and bring your own mat if you have one (we have a few to borrow if you don't). All levels of experience are welcome!
WOD for 03-09-17:
Hang Power Snatch + Hang Squat Snatch + Overhead Squat:
5 Sets of (1+1+1)
Climbing as technique allows
-then-
3 Rounds For Time:
48 Air Squats
12 Ring Dips
12 Hang Power Snatches @ 95/65 lbs
Open 17.2 Shout-Outs
Open 17.2 at Arena Ready is in the books and scores have been submitted and validated. It was an awesome workout at the gym, and Sarah and I were gushing about how well everyone did and how our people worked together to run Open Saturday smoothly and without a hitch. This was not an easy workout logistically, so we are thankful to all of you who were there on Saturday for making things fun and supportive - our athletes' desire to be gracious and considerate of everyone else's heat times, workout stations/equipment, and friends & families (who were present to cheer on their loved ones) was very much on display. Trust me when I say your awesomeness did not go unnoticed - so THANK YOU VERY MUCH!
Thanks also to our awesome coaches, many of whom were also competing on Saturday as well - Coaches Hillary, Liz, Alyssa, Laura, Walker, Georgi, Lavinia, Jon, Lindsay, and Cody were all on hand to cheer, judge, keep folks safe, talk strategy, and scream with elation when someone got their first toes-to-bar, bar muscle-up, or weighted lunge at an Rx weight. Thank you team!
Speaking of firsts - a HUGE CONGRATS to all the athletes celebrating some breakthroughs on those aforementioned movements... whether it was a first ever, first in a workout, first in the current era, or first in the Open, your hard work and determination paid off and we're excited for you all. Big ups to Justin, Johnatan U., Brianne, Amy C., Amy D., Peter D., Umair, James M, James O., Randy (I see you, fam), Laika, Jeannie, Katy M, Catherine, Kathy, Mayra, Amy T., Nicole, Cara, Kathryn A., Michelle, Ed, Darrell, Lindsey B., Dani and anyone else who I may have forgotten (there was a lot of a commotion and so much going on, you'll have to forgive me...plus many of you made a possible "first" look so easy it very likely fooled me).
Thank you to everyone who judged, and especially those who stayed and judged multiple heats. A special thanks to Jess for judging in just about every heat the entire day, and to Squirrel for judging a big portion of the day and also for bringing in some delicious baked goods for everyone to enjoy.
WOD for 03-08-17:
5 Rounds For Total Time:
400m Run
9 Sumo Deadlift High Pulls @ 115/80 lbs
12 Burpee Box Jumps @ 24/20 in
1 Minute Rest
Your time includes the four total minutes of forced rest (you are required to time your own rest periods)..
Jenny Captures Open 17.2 at Arena Ready
Our own Jenny Morgan, photographer extraordinaire, was on-site this past Saturday capturing all of the action during "Open 17.2" at Arena Ready. You can view her awesome shots of 17.2 (including some of the best expressions and workout faces we've seen in a LONG time) by clicking on the gallery link here - below are just a handful of images from this incredible weekend of Open energy!
Some congratulatory shout-outs and thank you's for 17.2 coming in tomorrow's post.
WOD for 03-07-17:
Back Squat:
15 Minutes To Establish a Heavy Set of Eight*
then...
7 Minutes For Two Drop Sets:
1x8 @ 85% of your top set
1x8 @ 80% of your top set
*If possible, add 5-10 lbs to your top set from 02-27-17.
-then-
AMRAP 10 Minutes:
10 Chest-to-Bar Pull-ups
20 Wall Balls @ 20/14 lbs to 10/9 ft
40 Double Unders
Open 17.2: Score Submissions Due By 5pm!
Wow, Open 17.2 was an exciting one at Arena Ready! The gym was full of screams and applause during many moments of athlete firsts - first ever bar muscle-ups, first ever toes-to-bar, first ever DB walking lunges at 50/35 lbs. It was a blast watching our people go crazy for their buddies, taking in all the energy that the Open is known for producing - great work, all.
Please REMEMBER TO SUBMIT YOUR 17.2 SCORE to the CrossFit Games website (click here) by the 5pm Monday deadline! We cannot submit your score for you, so if you're on your phone or computer reading this do it now before you forget!
WOD for 03-06-17:
With a Partner For Time:
60 Calorie Row
60 Deadlifts @ 155/105 lbs
50 Calorie Row
50 Hang Power Cleans @ 155/105 lbs
40 Calorie Row
40 Front Squats @ 155/105 lbs
30 Calorie Row
30 Push Jerks @ 155/105 lbs
20 Calorie Row
20 Clusters (AKA "Squat Clean Thrusters") @ 155/105 lbs
Only one athlete working at a time. Reps may be partitioned in any fashion and do NOT have to be split evenly. Partners must tag each other in/out for every transition.
Open 17.2 Thoughts & Strategy
I got a fever. And the only prescription is MORE DUMBBELLS.
First, logistics...
As we've covered previously in this post here, we'll be running the Open Workout ("17.2") during rolling heats in all of our Saturday morning classes. If you're officially entered in the Open please sign-up for class in advance and plan on doing the workout and judging another athlete while in the gym (no, you do not have to be a certified judge who has taken the judges course... that is only required if you're judging an aspiring Regionals or Masters Qualifier athlete). Like last week the warm-up will be self-directed and written on the board in AR North, along with all of the equipment needed to get ready to rock. Please plan on showing up 10-15 minutes early for class if possible, so that you can sign-up for a heat time when you arrive and get yourself situated for warming-up. Please note that the number next to your name in the heat list corresponds to the lane number for the workout.
17.2 brings us a movement many of you are very familiar with - the walking lunge. In the Open we'll be doing them with dumbbells in the front rack position, and the manner with which you rack the dumbbells will be a key component of each athlete's strategy, as detailed later in this post.
Now, some strategy thoughts...
There are a number of categories to consider:
1. "I can't safely attempt even 5 feet of walking lunges as prescribed." This group should confirm with a coach that you really can't/shouldn't make an attempt, just in case you have too little faith in yourself, and once/if confirmed you'll set up the scaled version of the workout. Otherwise, you're probably in group 2.
2. "DB walking lunges are nearly impossible at 50/35 lbs, but I think I can manage 5 feet AKA 2 lunges." This would equate to a score of 1 rep, and would rank higher than all scaled efforts on the scoreboard. If you can manage 5 feet safely, do the workout as prescribed ("Rx"). If you can get 25 feet done safely (even if you have to break it up) do 25 feet, and so on. Then you face toes-to-bar (T2B), and may find yourself in category 3 or 4. Work as hard as you safely can, getting as far along in the Rx workout as possible, and if you hit a bottleneck where you're just not able to continue on reasonably (or safely) then finish the remainder of the 12 minutes using a scaled option from that point forward (you'll still have your Rx score up until the point you switched over).
3. "I can do the lunges just fine, but I'm still working on getting my toes-to-bar." If you're in this group, you'll either have a ton of time and a lot of Arena Ready people cheering for you to get your first ever T2B, or you may attempt T2B for a good while and then decide (after waving the white flag) that switching over to a scaled option is a better use of your remaining time and workout. Either way, celebrate the effort and make sure to prioritize T2B progressions and movement practice in the coming year so that this is something you'll look back on and think how cool it is that T2B are no longer an obstacle for you (some of you are doing that very thing this year when thinking back to last year).
4. "I can do the lunges and the T2B, but bar muscle-ups? Yeah right." Saturday will be a day to test yourself, and hopefully get that first bar muscle-up rep! If you've been in the gym the last several days you may have witnessed an athlete's first-ever bar muscle-up - and you may be next. If you have the pre-requisite strength and shoulder mobility, then it's just a matter of learning the technical pieces involved in putting your body in the correct positions (yes, easier said than done... but entirely possible for several of you). There's a ton of videos and tutorials out there, but two of my favorites on the subject are THIS ONE ("Mastering the Bar Muscle-up") if you don't mind a longer video (ten-ish minutes), and THIS ONE (courtesy of Nick Sorrel) if you want something quick and succinct (literally 10 seconds, but with some very helpful notes included).
I (Rob) posted some bar MU tips in the private Arena Ready Facebook group last year for 16.3 (under Brianne's thread which lists the 16.3 workout movements), so those may help as well if you don't mind reading through old comments. Come in to the gym early on Saturday so that you can spend some time with a coach and/or experienced athlete in the warm-up area working on nailing that first successful rep. This is what the Open is all about - clawing your way to those first-ever reps which unlock the door to eventual mastery of the movement.
5. "I'm going to crush this thing." If you're in this group, set a goal, and stick to your plan. The plan should likely include the best possible way to get you to bar muscle-ups fresh enough to limit your rest periods, since that is where the majority of your time is spent versus the other movements in the workout. For most I would recommend the following:
-Break the toes-to-bar up early (8/8 or even sets of 4 for those who are good at T2B) to save your grip
-Keep your rest strict and on the clock when breaking sets of the T2B
-If you're flexible enough, and have long enough arms, rack the dumbbells vertically, with the bottom head resting on your traps (you can even loosen your grip and save your forearms a lot of fatigue here)
-Break-up the bar muscle-ups and keep your rest strict on the clock (not by feel) - don't allow yourself to get to failure/missing reps
-Don't blow yourself up on the DB power cleans - smooth is fast, and sprinting through them isn't worth it for most athletes
A few more notes:
A. Please don't drop the dumbbells. We've tried to create stations for everyone to have enough space, but if you are "so tired" that you carelessly drop the DBs, you may break your toe, break the dumbbell, or hit your friend (or the wall). This is not inevitable. Even at 50/35 pounds, almost no matter how tired you are, this is a careless, thoughtless choice, and people will judge you for it. Please put the DBs down like you care about your classmates and take pride in our gym. Thank you.
B. As a spectator, please cheer for you friends from a safe place. The benched areas we've set-up are a good option, and it's possible pockets of space will be available in the back as well. Please be cognizant of your surroundings.
C. If you're planning to judge (thank you!) please review the workout and movement standards in advance.
E. Please remember that our coaches are athletes too, and may be prepping for their own competition. Many of us will be on hand to help as much as we can, but some are planning to compete at some point on Saturday as well (and most of our coaches will probably be too nice to act busy with their own warm-ups) so as the clock ticks later please leave them to their own mental games if you sense they might be starting to prep!
Good luck, have fun, and be safe!
WOD for 03-04-17:
"Open Workout 17.2"
AMRAP 12 Minutes:
2 Rounds of...
50ft Dumbbell Front Rack Walking Lunges @ 50/35 lbs (per side)
16 Toes-to-Bar
8 Dumbbell Power Cleans
2 Rounds of...
50ft Dumbbell Front Rack Walking Lunges @ 50/35 lbs (per side)
16 Bar Muscle-ups
8 Dumbbell Power Cleans
The 50 feet of walking lunges is separated into two 25-foot segments, requiring a turnaround at the 25-foot mark. Each 5-foot segment counts as "one rep" in the workout.
The SCALED Open 17.2 workout follows the same rep scheme and set-up, but uses 35/20 lbs dumbbells, knees-above-hips instead of toes-to-bar, and chin-over-bar pull-ups instead of bar muscle-ups.
Open 17.2 is Upon Us
The second workout of the 2017 CrossFit Games Worldwide Open ("17.2") was released on Thursday evening, so if you're going to be completing the workout this weekend at Arena Ready (either during the fun craziness of our Open Heats during all Saturday classes, or during Sunday Open Gym) then please start by reviewing the workout details here and watching the standards video below - thanks!
More info on 17.2 Open Saturday at Arena Ready, including logistics and basic strategy tips, in tomorrow's (Friday evening's) post.
WOD for 03-03-17:
On a Running Clock...
A) Against a 6-Minute Clock (From 0:00 - 6:00)
800m Run
then, in the remaining time, AMRAP of:
30 AbMat Sit-ups
20 Box Jumps @ 24/20 in
(Rest 2 Minutes)
B) Against a 5-Minute Clock (From 8:00 - 13:00)
600m Run
then, in the remaining time, AMRAP of:
30 Push-ups
20 Box Jumps @ 24/20 in
(Rest 2 Minutes)
C) Against a 4-Minute Clock (From 15:00 - 19:00)
400m Run
then, in the remaining time, AMRAP of:
30 Wall Balls @ 20/14 lbs to 10/9 ft
20 Box Jumps @ 24/20 in
Score each of the three AMRAPs by rounds + reps completed.
Open 17.2: Predictions?
Any guesses what CrossFit HQ and Dave Castro have in store for us this week(end) for Open Workout 17.2?
Come on by the gym and join us to watch the announcement of 17.2 at 5pm on Thursday evening - we'll be viewing the announcement of the WOD and watching Kristi Eramo and Kari Pearce (two of the Top-10 finishers at last year's CrossFit Games) battle it out live from Rogue Fitness headquarters in Columbus, Ohio!
WOD for 03-02-17:
Barbell Good Morning:
8-8-8
For Quality
-then-
Clean Pull + Power Clean:
5 Sets of (1+1)
Climbing to 80% of your power clean 1RM. Prioritize position & balance, and finishing your leg drive in the 2nd pull.
-then-
5 Rounds of:
1:00 Max Calories on the Rower
1:30 Rest
Record calories for each round as well as the total across all 5 rounds.
(Compare to 06-29-16)
17.1 Score Submission Deadline Extended
The CrossFit Games website has been experiencing some technical issues, to say the least. As such, they have extended the 17.1 score submission deadline to Wednesday at 5pm Pacific Time. If, by chance, you did Open Workout 17.1 over the weekend and have not yet submitted your score (or I've contacted you about having a score discrepancy versus what we have on record) it's not too late!
Please also double-check to make sure you're registered under Arena Ready CrossFit as YOUR TEAM and not just your affiliate (there are still 15 of you who are not on the team roster): when logged-in click on "HELLO" at the top right of the CrossFit Games website, then select "Join or Switch Team" in the red drop-down menu.
Thank you, folks.
WOD for 03-01-17:
On a Running Clock...
A) From 0:00 - 17:00
For Time (17 Minute Cap):
1000m Run
80 Double Unders
60 Kettlebell Swings @ 53/35 lbs
40 Chest-to-Bar Pull-ups
20 Overhead Squats @ 115/80 lbs
B) From 17:00 - 20:00
Rest
C) From 20:00 - 27:00
Seven Minutes to Establish a Hang Squat Snatch Double
The barbell must be snatch deadlifted to full extension prior to initiating the first rep from the hang, and it cannot be re-set to the floor between the two reps of your double.
Jenny Captures Open 17.1 at Arena Ready
The amazing and talented Jenny Morgan was at it once again, capturing all of the action during our "Open Saturday" at Arena Ready. You can view her incredible shots of "17.1" by clicking the link here - below are just a few images from an awesome and inspiring weekend of fitness!
WOD for 02-28-17:
AMRAP 22 Minutes With a Partner:
33 Calorie Row
33 Wall Balls @ 20/14 lbs to 10/9 ft
33 Box Jumps @ 24/20 in
33 Hang Power Cleans @ 135/95 lbs
33 Push Jerks
Only one athlete working at a time. Reps are shared in any fashion and do not have to split evenly.
Open 17.1: Score Submissions Due by 5pm!
What an amazing weekend of Open 17.1 performances at Arena Ready! The gym was full of energy and positive vibes as our athletes got after a sweaty couplet of dumbbell snatches and burpee box jumps. Great work, everyone - one down and four to go!
Please REMEMBER TO SUBMIT YOUR 17.1 SCORE to the CrossFit Games website (click here) by the 5pm Monday deadline! We cannot submit your score for you, so if you're on your phone or computer reading this do it now before you forget!
There are also many of you (20 people to be exact) who are registered under Arena Ready CrossFit as your affiliate but not your team. Please also JOIN ARENA READY CROSSFIT AS YOUR TEAM (on the CrossFit Games website scroll down the upper-righthand menu under "HELLO" and then click on "JOIN OR SWITCH TEAM").
A portion of the breakdown crew following nine jam-packed Saturday morning heats. Thanks for all your help, everyone (and thanks, as always, to the amazing Jenny Morgan for documenting all of the action)!
WOD for 02-27-17:
Back Squat:
15 Minutes To Establish a Heavy Set of Eight*
then...
7 Minutes For Two Drop Sets:
1x8 @ 85% of your top set
1x8 @ 80% of your top set
*If possible, add 5-10 lbs to your top set from 02-20-17.
-then-
For Time:
BUY-IN: 400m Run
42-30-18
Walking Lunges
21-15-9
Toes-to-Bar
BUY-OUT: 400m Run
Open 17.1 Thoughts & Strategy
Open Athletes - if you haven't already, please watch the 17.1 standards video below, and read the workout details here on the CrossFit Games website. This will ensure that everyone is on the same page with movement standards and expectations prior to every athlete starting their workout/heat. Thank you.
As we've covered previously in this post here, we'll be running the Open Workout ("17.1") during rolling heats in all of our Saturday morning classes. If you're officially entered in the Open please sign-up for class in advance and plan on doing the workout and judging another athlete while in the gym (no, you do not have to be a certified judge who has taken the judges course... that is only required if you're judging an aspiring Regionals or Masters Qualifier athlete). The warm-up will be self-directed and written on the board in AR North, along with all of the equipment needed to get ready to rock. Please plan on showing up 10-15 minutes early for class if possible, so that you can sign-up for a heat time when you arrive and get yourself situated for warming-up.
17.1 brings us a movement we've not yet seen in the Open until now (but one we saw coming for a while): the one-arm dumbbell snatch. Luckily for those of us at Arena Ready it's a movement that we do often enough for most of our athletes to feel comfortable approaching this workout. And since we pull from the floor and barbell snatch a ton, many of you have the strength and mechanics required to do quite well.
Nearly all of our athletes (with the exception of a few outliers) will fall into one of a few categories...
Category 1: Dumbbell snatch 50/35 lbs?! Yeah right.
This category will likely be comprised of newer athletes, who have not yet had a lot of time with, or exposure to, snatch variations (let alone the dumbbell type). If you're officially entered in the Open and 50/35 lbs is just not going to happen safely, then scale to the 35/20 lbs listed in the scaled version of 17.1. and then seek the help of a coach or experienced athlete on site to help you confirm some good, solid reps. Once you've got that down in warm-ups you can think about moving through the workout at a bit of a "jogging" pace for about 80% of the duration, and then speeding-up a bit for the remaining 20% of the time if you feel good and are still moving well (we'll tell you if you're not).
If even just ONE rep (or several) at 50/35 lbs can be performed safely then you have the option of spending as much time as needed (up to 20 minutes!) getting as far along in the Rx workout sequence as you can with good mechanics and movement (e.g. you're being safe & smart while trying really, really, really hard to put that DB over your head). Remember that even an Rx score of 1 rep ranks higher than every Scaled score in the world, so if you can safely fight for that one good rep it may be a battle worth fighting. If you're not officially entered in the Open then ask a coach on site to help you decide on a reasonable dumbbell weight for scaling the workout appropriately - it doesn't necessarily need to be one of the exact weights listed by CrossFit HQ for the Open (the same logic applies for height of the box if not officially entered in the Open).
Category 2: I can snatch 50/35 lbs but I don't think I can finish this workout in 20 minutes.
If you're in this category (the majority of folks around the world participating in the Open will be there with you) and have been an athlete at Arena Ready for any extended period of time, you're probably somewhere in the spectrum of Gray-to-Red level scaling (depending on the day and the specific workout). If you're more on the Red-level side of things then either the snatches may feel light to you but the burpees are your nightmare, or the snatches are a little heavy for you but the burpees are your jam. Either way, for most here the goal is to get as far along in the sequence as possible before hitting the 20-minute cap, which means you need to have a pacing strategy mapped out that is reasonable and sustainable based on your current level of fitness.
If you came in to Arena Ready for class on Friday then you already have some pacing data to play with in mapping out your game plan - remember that the burpees are always 15 reps at a time, but the snatches ascend in 10-20-30-40-50 rep fashion... meaning that A) the total work is 2:1 snatches to burpees; and B) at the end of the 30-rep round of snatches you're only 40% done with the dumbbell. So you need to give yourself the opportunity to get to the round of 40 (and/or the round of 50) with enough gas in the tank to approach the snatches with solid effort and technique. Moving steady and moving well in the 40s and 50s will push you ahead of many others who are sloppy and floppy at that point because they paced incorrectly in the first half of the workout thinking they were farther along than they actually were - don't make that mistake. If you didn't come in to class on Friday then I suggest doing some abbreviated version of the pacing exercise listed in Friday's WOD blog during your warm-up on Saturday (come in a little early so you can build-in the time to do it).
Category 3: I got this, and I want to finish this damn thing under the time cap.
If you generally do workouts at Rx/Black level consistently - or you're a bit of what I like to call a "Red level sandbagger" - then you're likely in this category. The basic strategy framework listed above for Category 2 applies here too, so be honest with yourself in mapping-out a sustainable pace that will get you to your goal finishing time. Make sure to build-in some expected "slow down" time margin due to accumulated fatigue - if you do so and end up being slightly ahead of pace in the 40s and 50s (I was when I tested the workout on Thursday night) then you'll feel great about it and be able to step on the gas pedal a little toward the end of the workout. For you this workout really starts on the back half of the 40s (reps 21 - 40) and the gut check happens on that set of 50 - so set yourself up to be feeling strong and confident when you get there... play your game and hold to your pacing, remembering that there are no style points for being in the lead at the end of rep-rounds 20 and 30 on the dumbbell.
For this group the style of burpee box jump over and dumbbell snatch will matter most, since the majority of you have preferred ways of doing each of the two movements. I showed everyone in my Friday classes the way I did every BBJO rep in the workout (which feels the "easiest" and most "natural" to me over the course of 75 fatigued reps) and that may work for you as well... but maybe it won't. So test a few different ways of turning, stepping down, jumping down, popping up from the burpee, etc to see what's most comfortable for you... remember that it doesn't have to be the absolute fastest way to do them, it has to be the most easy to sustain and replicate over time for you (since wasted movement, extra steps, and generally flailing costs time and energy). For the snatch you'll need to know if you like a straighter leg, more back-intensive DB "muscle" snatch, or a "squatty-er" lower hip start-positioned DB snatch - it will depend on your strengths, your anatomical proportions, and the style of BBJO you're doing (I basically went with using my back on the snatches and my legs on the BBJO).
The universal MUSTS for ALL CATEGORIES.
1) Don't drop the dumbbell. Just don't do it. You could break your foot or toe, and you could break the dumbbell. And it just really makes things harder anyway - if you're dropping the DB and then chasing it around you not only look like a tool, but it also means you're going far past your own ability to hold any kind of sustainable pace.
2) Be smart and move well. You know what that means, I don't have to explain that one to you. The weights will be here tomorrow... will you be?
3) For the LOVE OF ALL THAT WE HAVE TAUGHT YOU ABOUT SNATCHING AND LIFTING ANYTHING HEAVY please start every rep with the object as close to your center of base as possible... in the case of the dumbbell that means in-between your feet. Don't make the mistake of pulling it from the floor with it starting in front of you. It's not a barbell. You don't have to worry about clearing your knees. So make it easier on yourself and use physics to your advantage for the 150 times you're going to pick that thing up.
4) Cheer for your fellow athletes, and be a good judge. We do things the right way at Arena Ready - with integrity and to the standards of the competition. Our movement is clean, our technique is admirable, our effort is 100%, and our members know the difference between intent and accomplishment (e.g. giving your fellow athlete a respectful but deserved no-rep when they're working their ass off but simply didn't accomplish a valid rep). The spirit of the Open is amazing - there's nothing like the energy and positive family vibe of these 5 weeks. Many of your buddies will do things they never thought possible, some will fall short of what they wanted and be frustrated for a bit, and others will have experiences on both sides. But in the end this is our community, and our AR family, and we support each other in success and in failure... knowing that we're all just trying to get better every day.
GO TIME!
WOD for 02-25-17:
"Open Workout 17.1"
For Time (With a 20 Minute Cap):
10 One-Arm Dumbbell Snatches, alternating @ 50/35 lbs
15 Burpee Box Jump Overs @ 24/20 in
20 One-Arm Dumbbell Snatches, alternating
15 Burpee Box Jump Overs
30 One-Arm Dumbbell Snatches, alternating
15 Burpee Box Jump Overs
40 One-Arm Dumbbell Snatches, alternating
15 Burpee Box Jump Overs
50 One-Arm Dumbbell Snatches, alternating
15 Burpee Box Jump Overs
*The 17.1 Scaled Workout follows the same sequence but uses 35/20 pound dumbbells and 20/20 inch box (step-ups are allowed in the scaled division).
Open 17.1 Is Upon Us
The first workout of the 2017 CrossFit Games Worldwide Open ("17.1") was released on Thursday evening, so if you're going to be completing the workout this weekend at Arena Ready (either during the fun craziness of our Open Heats during all Saturday classes, or during Sunday Open Gym) then please start by reviewing the workout details here and watching the standards video below - thanks!
More info on 17.1 Open Saturday at Arena Ready, including detailed logistics and strategy tips, in tomorrow (Friday) evening's post.
WOD for 02-24-17:
2 Rounds For Pacing Notes:
1 Minute of One-Arm Dumbbell Snatches, alternating @ 50/35 lbs
1 Minute of Burpee Box Jump Overs @ 24/20 in
1 Minute of Rest
Plan your tempo ahead of time and hold yourself to the pace - this is NOT for max reps, this is to feel smooth, efficient, rhythmic movement... and to inform yourself of a reasonable pace for 17.1 on Saturday. Read the movement standards in advance here so you can practice the way you'll play (e.g. you cannot have your "off" hand or arm touching your body on the snatches).
-then-
4 Rounds For Time:
400m Run
10 Overhead Squats @ 95/65 lbs
10 Chest-to-Bar Pull-ups