The WOD for 17.1 is a for time style workout, meaning you want to go as fast as possible!
10 dumbell snatches 15 burpee box jump
20 dumbell snatches 15 burpee box jump
30 dumbell snatches 15 burpee box jump
40 dumbell snatches 15 burpee box jump
50 dumbell snatches 15 burpee box jump
Men: 50lbs / Women: 35lbs 20 minute time cap
Coach Mike’s Strategies For 17.1:
There are a few key things to keep in mind on a workout like this.
1. Set A Good Pace
If you fly out of the gate on this workout and speed through the first round like a mad man, you’re going to gas out quickly, and most likely run out of time to finish all of the work. Slow and steady will win the race on this one. For a workout like this, you should be able to maintain a nice consistent pace all the way through.
2: Don’t Stop Moving, Especially On The Burpees
Burpees are body weight movements, which means you should be able to keep moving and push past the pain. Remember, pain is weakness leaving the body! For the dumbbell snatches, there is no reason why you should stand up without a dumbbell in your hand because you have to alternate between your arms. If you’ve set a good pace, then there shouldn’t be any significant breaks in this workout.
3: Use Your Legs!
In a dumbbell snatch, your arm should only be functioning as a cord that is keeping the dumbbell from hitting the ceiling. All of the power that’s driving the dumbbell upward should be coming first from your legs, and then from your hips opening. These are not strict presses! If your arm is overly fatigued early on, then odds are you’re using your arms instead of your legs to drive that weight up.
4: Focus On The Set You’re In
150 dumbbell snatches sounds like a ridiculous amount. Don’t focus on the total you’ll be doing, but instead break up the total reps into digestible pieces, and keep your mind set on the block of reps you’re currently working on. Your judge will be counting for you, so don’t worry about the total amount. So for instance, on the last set of snatches, don’t start out thinking “Agh! 50 more!” Instead, tell yourself “ok, this is just 5 sets of 10, which is really only 5 total per arm!” In your mind, keep the work to bite sized amounts and you won’t feel overwhelmed or intimidated.
5: Don’t Get Sloppy On The Box Jumps
For most people, this is going to be nearly 20 minutes of continuous work. This means you will be battling both mental and physical fatigue. When it comes to the box jumps, don’t forget to focus! Deliberately jump with purpose and focus each time using your arms for momentum and concentrating on bringing your knees up. You don’t want to miss because you’re not paying close attention and end up crashing into the box. This is something that can happen easily on box jumps, so be aware, and when it’s time for the jump keep your focus on swinging your arms and raising your knees up, and you’ll do great!
Warm-Up Tips From PureWOD & The Movement Fix
The guys at pureWOD and The Movement Fix have come up with a great 5-10 minute warm-up for 17.1 that should get you good and ready! No sense in reinventing the wheel here, so check out their tips and instructional video for warming-up. I’ve given it a review, and it looks good to me!
In addition to the warm-ups described below, it’s always a good idea to warm-up and mobilize with the Cross Over Symmetry System and a PVC bar.
So for a structured warm-up, perform the following sequence for about 5-10 minutes or until you are warmed up!
1: 20 Single or Double Unders
The single under will help to prepare the lower leg muscles, ankles, and feet for the demands of jumping. It is a great movement to include in high reps to elevate the heart rate and prepare the tissues around your ankles for the demands placed upon them during jumping exercises.
2: 10 Straight Leg Raises
The active straight leg raise drill prepares the hip and posterior chain to go into flexion, which is useful for any lift where you are bending forward (deadlift, clean, swing etc.). As the name suggests, it is active, making it more powerful than passively stretching the hamstrings. That is why we prefer it during a warm up sequence before lifts. Make sure to keep your core engaged and get all the motion at your hip joint and not in your low back. These reps should be done slow and controlled, not ballistically
3: 10 Down Dogs
The push up to downward dog helps to prepare your shoulder joints and musculature to get into end range flexion as well as gets the muscles warmed up in a pressing and overhead pressing pattern. This movement is very active. You should think about controlling it muscularly throughout the entire movement. When you are in the downward dog position, think about pushing your body away from the ground to get additional shoulder blade motion.
4: 2 Dumbell Snatches
Focus entirely on your movement here. Don’t worry about anything else. Perfect practice makes perfect. Execute the movements ideally here and increase weight in the rounds every time.
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