Ok since so many people were unable to do the workout due to the limited hours of gym access this weekend, I’ve decided to run 17.1 all day Monday to give everyone an opportunity to try it. If you have already done this workout (and I assume you really don’t want to do it a second time) your coach will give you an alternate. -Mario
Rule Reminders – If you decide to repeat any Open workout, you are required to take the second score no matter what. The only exception is for a Thursday night throwdown. Those Thursday night volunteers can redo the workout and take the better of the two scores. You must, however, coordinate with your team captain for a judge from another team.
The cutoff to be scored this week and this week only is today by 8 pm. If you need to be scored outside of a regularly scheduled class time, get with your team captain to find a judge from another team.
Many thanks to everyone that came out Saturday night to help judge, workout and play with the drone!
This week: 17.2 Announcement goes down Thursday night at 8 pm.
Level 1/2 Test – Monday, March 6th at 7 pm.
New You Challenge – We are holding intro sessions for the next three weeks for our next New You Challenge starting March 20th. If you know someone that might be interested, have them email ivy@mvmntgym.com to get scheduled to meet with us. $250 for 18 sessions plus nutrition coaching.
Warmup
Run to Sessions
Hip Mobility
Downdog Push-ups
Skill
10 minutes
Review the following techniques and understand the points of performance.
Burpee Box Jump/Step Overs
Competitors: Dumbbell Snatch
Everyone else: Kettlebell Snatch
Conditioning
Open Workout 17.1
Time cap: 20 minutes
PACE YOURSELVES!
This is a long workout and the rep scheme gets more challenging as you get more fatigued.
The first two rounds are not even a quarter of the total work required.
Start off too fast and expect not to finish under the time cap.
Rx Competitors
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
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Scaled Competitors
Rep scheme is as above.
Step overs may be substituted for jumps.
Men use 35-lb. dumbbell and 20-in. box
Women use 20-lb. dumbbell and 20-in. box
ALL Competitors/Teams should thoroughly familiarize themselves with the movement standards as explained here: https://games.crossfit.com/workouts/open/2017#movementStandards
A lot of the bullshit that you normally count as a rep will not fly during competition.
I’ll highlight a couple of issues that I see all the time:
1. During the snatch, the NON-SNATCHING ARM must not be in contact with your body at ANY point
2. Snatch LOCKOUT requires knees, hips, and arm extended AT THE SAME TIME with the dumbbell overhead
2. Box JUMPS require BOTH FEET to leave the ground at the same time, and nothing but your feet may touch the box
3. The body must be PERPENDICULAR to the box during the burpee–the line on the floor should symmetrically BISECT your body
Failure to achieve these standards will result in a “NO REP” call by your judge.
Meet the standard.
Non Competitors will do the same workout, but use KETTLEBELLS for the Snatch (and you don’t need to alternate every rep, just do half on one arm and half on the other). Weights and modifications as follows:
L4 – 24/18, NO STEP OVERS
L3 – 22/16, NO STEP OVERS
L2 – no Rx weight, step over ok
L0/1 – you may substitute SWINGS (with one or two hands on the bell) for snatches, step over ok