2017.02.27

As the Crossfit games starts, we also get to partake in a version of it...well same version just for some of us not at the weight that most crossfitters do. I unfortunately had to miss out on this, but it looks very similar to what we did last Monday just more but at least it was capped at 20 minutes. But don't slack! Do as much as you can within the time limit and push yourself!

This workout is called 17.1, so expect to see 17.2 next week! If you're curious to see how the professionals do it, see the official rules and coverage here: Crossfit Games 17.1

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WoD
1 round - 20 minute cap

• 10 dumbbell snatch (alternate from right to left)
• 15 burpee jump box
• 20 dumbbell snatch (alternate from right to left)
• 15 burpee jump box
• 30 dumbbell snatch (alternate from right to left)
• 15 burpee jump box
• 40 dumbbell snatch (alternate from right to left)
• 15 burpee jump box
• 50 dumbbell snatch (alternate from right to left)
• 15 burpee jump box

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Exercises

• Dumbbell snatch
  Aka one-handed dumbbell snatch. Stand with your legs shoulder-width apart, and hold the weight about an inch off the ground in front of you. Bring the weight straight up, and aggressively shrug your shoulders (this helps generate momentum). As the weight comes to about chest level, squat down and raise the weight so that your arm is above your head. Again, you want the weight to travel in a straight, vertical line. Stand up, keeping your arm locked so that the weight is above your head. Bring the weight back down to finish the rep.
• Burpee box jump
  Despite the complicated-sounding name, this is really just a burpee and a box jump. If you're used to regular burpees, the only real difference is you jump on to your platform at the end of it. Just make sure that you jump forward (not laterally) to get up on to the box. It's up to you how many risers you use, but remember that you are combining burpees with box jumps.
  
  It's a 6 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push up, 4) jump back to the squatting position, 5) come up from squatting and jump onto your platform, 6) jump forward off of the platform to finish the rep. Once it starts to feel normal to do this motion, you can start to make it a smoother motion by essentially dropping down into a push up position, rather than squatting and then kicking out your feet. It requires a little bit less energy, but it also requires more coordination and muscle memory.
  
  Scale down: Step back into the push up instead of jumping. Same goes for when you go back to the squatting position (step 4); step forward instead of jumping.
  
  Scale down more: Step up & down from the platform instead of jumping.