Special Thanks to Coach Sam From CrossFit Fire City who rush this out! Checkout the guide before you start your 17.1! Gonna be helpful!
Event description For time:
10 snatches 15 burpee box jump-overs
20 snatches 15 burpee box jump-overs
30 snatches 15 burpee box jump-overs
40 snatches 15 burpee box jump-overs
50 snatches 15 burpee box jump-overs
Equipment
– Wrist wrap (Wrist stability during snatches)
– Knee sleeves (Joint stability and impact during Burpees)
– Optional: Weightlifting belt (Trunk stability during snatches)*
*May potential rob you off seconds/minutes for adjustments
Warm up (20-30mins) Raise oxidation capacity gradually with light cardio activities to prepare for the 20 minutes workout. This will help to keep performance level consistent with regulated breathing, core temperature and oxidation rate.
A. 5-10mins general aerobic warm up (Run, Row, Bike)
B. Single-arm DB Overhead carry – 3x 20m/side, 22.5/15kg
C. GHD Hip Raise 2x 8-12reps
D. Single-arm front rack squat 2x 10-15 reps, 22.5/15kg
E. DB Wood Chopper 2x 10-15/side, 15/10kg * Rest as needed btw sets. * DB overhead carry should feel balanced and comfortable.
Movement prep (20-30mins) Gear up the body to perform the required movements. Practice movement standards and test out the competition pace with less reps and sets. This will help to boost mind and body coordination during the routine. 2-3 sets – Ascending pace per set
A. 3-5 DB Snatches – Ascending weight to Rx load per set
B. 3-5 reps Up and Down – Burpees – Establish range and rhythm
C. 3-5 reps Pull up – C2Bar – Establish range and rhythm Hydrate and set your mind to attempt
Open 17.1 Strategies – Pace. Stay as relaxed as possible throughout the movements; Save yourself for a push in the final set in the event. – Practice the EXACT landing position of the DB for a quick switch between arms. – Worm the burpees – Save triceps for extension in the DB snatch press-out. – Practice the exiting style from the jump box. Your condition and capacity varies from one another. Some will find recovery during the burpee box jump, others during the snatches. Avoid seeking advise and strategy unless you find someone with similar skills, strength and endurance. This 20 minutes test your focus on game strategy and physical limits. Stick to your game plan!
Reference and link Visit games.crossfit.com for explanations on setup, scoring and movement standards.