CrossFit Open 24.1
For time: 21 dumbbell snatches, arm 1 (22,5/15kg) 21 lateral burpees over the dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over the dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over the dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over the dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over the dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over the dumbbell *Time CAP: 15:00
Advanced athletes to maintain unbroken snatches and push the pace on the burpees. Beginner athletes should rest as needed on the snatches and pace the burpees. Light to moderate dumbbell loading. Those trying to finish the workout within the time cap should aim to finish the sets of 21 in 6:00 or less.
DYNAMIC WARM-UP | 10:00 3 sets: Row, ski, or air bike :30 easy pace :20 moderate pace :10 fast pace – Perform straight through on one machine OR switch after 60 seconds of work.
2 sets: :20 jumping jacks :20 mountain climbers :20 Superman arch-ups :20 up-downs :20 jumping squats :20 burpees
PROGRESSIONFOCUS 5 dumbbell lowers to above the knee + stand/arm Hips initiate back while maintaining a flat back and flat feet. 5 dumbbell deadlift + shrugs/arm Hips open fully as the shoulders shrug. 5 dumbbell hang sumo deadlift high pulls/arm Hips opening while maintaining a solid midline as the elbows move higher than the dumbbell. 5 dumbbell muscle snatches/arm Stand up fast. Pull the elbow high and outside and then turn and punch the dumbbell to the overhead position without rebending the legs (squeeze the thighs). 5 dumbbell power snatches/arm Hips opening while keeping the dumbbell close to the body and then punching to the overhead position. MINI ROUND | 6:00 2 sets: 5 dumbbell snatches, arm 1 5 lateral burpees over the dumbbell 5 dumbbell snatches, arm 2 5 lateral burpees over the dumbbell – Rest 1:00 between sets.