21.2

18
Mar

21.2

Lowry CrossFit – CrossFit

View Public Whiteboard

21.2: Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

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

F: 35-lb. dumbell, 20-in. box

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

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here
Stimulus

– Conditioning Category: Threshold

– We’ve got a great test for the lungs this week.

– This workout is all about the burpee box jump overs. We want to pace the snatches and find a pace on the burpees that allows us to find a rhythm and stick to it.

– Score: Time. For every rep not completed before the cap, add 1 second.

Strategy

THE BIG TAKEAWAYS

1. Breathe on the snatches. No need to speed through these reps. Take your time and stay as relaxed as possible. We can choose to muscle snatch or power snatch the dumbbell but let’s choose the option that allows us to find a rhythm and stick to it. Switch hands on the way down or after setting the dumbbell down on the floor. Be sure that both heads touch the ground between reps and that you show a full lockout at the top of each rep (legs, hips, and arms in one straight line).

2. Push the burpees. Find a pace that allows you stay moving without needing breaks between reps. Stepping up or jumping up from the burpee is allowed but let’s pick the one we’ll be able to sustain throughout the entire workout. We can land low on the box (land in a squat with the chest up) or land high (land with legs more straight while keeping the chest hunched over) but again, let’s choose the option that we can sustain. Be sure that your legs straddle the line in the bottom

3. Focus on quick transitions. Once you clear the first set of dumbbell snatches get right donw to the floor to start the burpee box jump overs. After your last burpee box jump over, get right over to the dumbbell and start in on your dumbbell snatches. Continue on with this urgency throughout the workout.