A. CrossFit Open workout 17.1 – I will not necessarily be programming all of the Open workouts for everyone, as some of them make better tests than workouts, but 17.1 is a fairly simple (not to be confused with easy!) workout.
For time, with a 20 minute cap:
For time:
10 dumbbell snatches (total)
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
Rx weights are 50/35, scaled weights are 35/20 (or as needed). Box heights are 24″/20″, but scale as needed. Scale to step-ups if needed.
**If you are competing in the Open, and have already completed this workout, do Sunday’s workout instead.
B. Cool-down and mobility. Take a few minutes to cool down on a rower or bike at a super easy pace, and then work on cat-cow, couch stretch, pigeon pose (or a variation).