Blog

WORKOUT 17.1 Rx’d(Ages 16-54)

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Male 50-lb. dumbbell / 24-in. box
Female 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Do Beyond Rx’d programming for the day.
Which is:

“Open 17.1”
For time:
10 DB Snatch (50/35)
15 Burpee box jump over
20 DB Snatch (50/35)
15 Burpee box jump over
30 DB Snatch (50/35)
15 Burpee box jump over
40 DB Snatch (50/35)
15 Burpee box jump over
50 DB Snatch (50/35)
15 Burpee box jump over

– It’s go time! Time to let all of the hard work and training show itself. This is an easy workout to go too fast and crash. Set time goals for yourself at a pace you can maintain. Have your judge mark down your tiebreaks, even though you won’t need them. (the official scorecard is really convenient for this). We will need to look at these “pace” times on Monday when we get another attempt at it. Consistent, efficient movement will be the key here, but when you get to that last set of burpee box jumps, open it up and go!

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.