WOD – Fri, Mar 1

Announcements

Hi all, the link to the spreadsheet to sign up for heats for Friday Night Lights is HERE!

JP CrossFit – WOD

Warm-up

General Warm Up:

5:00 Foam Roll whatever areas you need

3:00 Row (increasing in intensity)

Prehab:

2 rounds of

50’ Banded Monster Walks (down and back facing the same direction)

14 Banded Deadbugs

14 Banded Glute Bridges

4 No Moneys (up and down)

Specific warm up:

10 Dumbbell Deadlift

10 Dumbbell Goblet Squat

10 Dumbbell Presses

10 Dumbbell Snatches (alternating)

5 Burpees (in place)

5 Snatches with only the right/left arm

5 Burpees over the Dumbbell

5 Snatches with only the right/left arm (opposite of previous set)

5 Burpees over the Dumbbell

Strategy

If you can lift the dumbbell, go for RX

Start with your weaker arm for the Dumbbell Snatches

If proficient with the dumbbell weight, break the snatches up into 2-3 sets. Have a scheduled rest.

Consistency of pace and movements is key.

THIS IS NOT A SPRINT!

Most people should step back and step up for the burpees.

When jumping over the dumbbell, do a skip hop over, basically a step over with a tiny hop.

If you can Muscle Snatch the dumbbell, do it. If you can’t, get under with a Power Snatch.

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here

CrossFit Games Open 24.1 Rx (Ages 55+) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 55+) click here

CrossFit Games Open 24.1 Scaled (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 20lb dumbbell

M: 35lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 16-54) click here

CrossFit Games Open 24.1 Scaled (Ages 55+) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 10lb dumbbell

M: 20lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Scaled (Ages 55+) click here