Daily WOD

Open 17.1

New Ulm CrossFit – WOD

Warm-up

4 Sets

35 Singles

4 Single arm dumbbell RDL (each side) (light/moderate)

3 Single arm dumbbell russian swing (each side) (light/moderate) (each side)

2 Single arm dumbbell hang snatch (each side) (light/moderate) (each side)

4 Walkouts w/ Push-up

4 Half Burpees

8 Alt. Spidermans

4 Box Jumps (Step Down)

Mobility

Lacrosse Ball

Traps

Psoas

Medial Glutes

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
Stimulus for today is moderate to moderate high intensity with steady/ non stop movement.

If you remember this one from the Open then you remember the pain it put you through. Shut the brain off and just move! The fastest times in this workout didn’t have a real strategy so accept the fact that it’s going to hurt and attack each station.

WORKOUT STRATEGY & FLOW

Dumbbell Snatches: Weight should be set where unbroken is definitely a possibility. If you need to rest make it short and get back to the dumbbell. Pause at the top of each rep to breathe and keep control going into the transition. Use the legs and hips as much as possible to save your pull.

Burpee Box Jump Overs: This is going to be the real heartache of the workout. Reps are always going to be 15 so ideally we want to establish a pace that won’t blow us up. Move steadily through at a maintenance pace for the first 4 sets and give it all you go on the last set. Stay low and try to keep moving with a goal finish time around 60 seconds.

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Cool Down

Roller

Quads

Hams

IT

Back

Home WOD

Metcon (Time)

No Equipment:

10-20-30-40-50

Jumping Lunges

*15 Burpees after each round

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Equipment: Label RX+

10-20-30-40-50

Dumbbell Snatches (50/35)

*15 Burpee Box Jump overs (24″/20″) after each round
WORKOUT STRATEGY & FLOW:

This is a leg and lung burner!!

Jumping lunges: aim to keep these in sets of 10+ throughout.

Burpees: these are all about pace! Pick a consistent pace and keep moving.