Open Tips 17.1 | Chikara CrossFit

Open Tips 17.1

Welcome to the CrossFit Games Open 2017!

We are kicking off with a beautiful workout that includes increasing reps on the dumbbell snatches and burpee box jump over.  

If you are a Chikara Member, you are prepared well for this workout!

Make sure you check out the CrossFit Games website for full workout description and movement standards.

Here is a video of some things to think about as you prepare.

Warm-up

General

  • 2-4 rounds of:
  • 1min Bike
  • 1min Row
  • PVC Pass Throughs
  • Iron Cross

Mobility

Specific Warm-up

  • 3-4 rounds of:
    • 4-6 DB Snatches
    • 4-6 Burpee Box Jump Overs
    • 1min Rest

Perform the specific warm-up at a pace you think you can maintain for the workout.  Try out different grip and snatch variations with the dumbbell.   Test out different burpee box jump over variations.  (Shown in the video above)

Pacing Strategies

Here are two samples of pacing strategies.

Under 18 mins

  • 2:00 Finish round 1
  • 4:45 Finish round 2
  • 8:15 Finish round 3
  • 10:45 Finish 40 DB Snatches
  • 12:30 Finish round 4
  • 16:15 Finish 50 DB Snatches
  • 18:00 Finish round 5

Under 20 mins (time cap)

  • 2:00 Finish round 1
  • 4:45 Finish round 2
  • 8:30 Finish round 3
  • 11:15 Finish 40 DB Snatches
  • 13:45 Finish round 4
  • 17:30 Finish 50 DB Snatches
  • 20:00 Finish round 5

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