CrossFit Open – 17.1 WOD & Strategy

CrossFit Open - 17.1 Recap & Leaderboard
CrossFit Open - Rules & Scoring

CrossFit Open WOD 17.1

“CrossFit Open 17.1”

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 minutes

RX: (16-54)
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Strategy

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Are You Prepared?

We couldn’t be more prepared for a workout like this. In fact, we did a couplet of dumbbell snatches and burpees on February 6th, 2017. These two movements have come up often in our Open Prep Cycle. You shouldn’t be a stranger to any of the elements in 17.1.

Number of DB Snatch & Burpees Completed

  • Dumbbell Snatches
  • Burpees

Dumbbell Snatch

The dumbbell snatch made it’s first WOD appearance on October 2, 2015 and has been in regular rotation ever since. We’ve seen 3 dumbbell snatch workouts over the last 8 weeks, and if you hit all three workouts you managed to perform well over 200 reps.

FOCUS:

  • KEEP IT CLOSE. Don’t let the dumbbell get away from you, the further from your body the more work against gravity, the heavier the weight will feel.
  • GRIP IT & RIP IT. Perform these with speed so you don’t get stuck having to press your reps out overhead
  • AVOID THE NO-REP. Hands off your knees, common and lazy fault that will bite you in the butt during this WOD.

Number of DB Snatches Completed

208 Dumbbell Snatches Completed

STANDARDS

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition.

At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do a split style snatch. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

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Burpee Box Jump Over

You are no stranger to the burpee, in fact, if you’ve been regularly attending CrossFit classes at Bell you’ve performed over 1,000 reps in several different variations including “over the box”, “to target”, and “over the bar” over the course of 11 workouts in the Open Prep Cycle.

FOCUS:

  • PACE. You need to find a pace that suits your ability level. Don’t go out the gate too hot if you can’t handle the volume.
  • AVOID THE NO-REP. Your chest must be on the tapped line with your hands and feet straddling the line. Make sure you have a two foot take off on the box jump to avoid the no rep.

Number of Burpees Completed

1004 Burpees Completed
240 Burpee Box Jump Overs Completed

STANDARDS

Burpee Box Jump Over (Rx)

The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line.

There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing.

Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

Burpee Box Jump Over (Scaled)

The burpee box step-over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping or stepping over the box. In the bottom position, to ensure the athlete remains perpendicular to the box on each rep, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line.

There is no requirement to stand tall while on top of the box. Only the athlete’s feet may touch the box. The athlete may step up or jump on top of the box and then jump or step down on the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it.

Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep.

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