It's here!

How fast a year goes! The CrossFit Open is once again among us and I am here to help you achieve success as best as possible. This year, I've joined forces with Dr. Anthony Gustin from PureWOD (who is also doing some awesome giveaways on his site) to bring you everything you need to be successful in 17.1 from movement preparation, to event tips/strategy, to recovery methods so that you can perform at your highest level.

As I've done in previous years, I made a video to show my recommended movement prep (see above). Additionally, Anthony and I created a free PDF guide that you can download, print, put on your phone, etc that contains all the information you will need for this event (can't miss it, I put it all over this page).

When you enter your e-mail to get the guide, you'll also be entered to win my online squat class for free. There will be 5 total winners that will be announced on Monday (2/27).

Ok, lets get into it!

CrossFit 17.1 Event Details:

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

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes

How to Prepare your Body for 17.1:

For 5-10 minutes, performing the following:

  1. 20 Single Unders
  2. 10 Straight Leg Raises
  3. 10 Downward Dogs (with push ups for some, but don't go to fatigue)
  4. 2 Dumbbell snatches each arm

Each round, increase the weight on the dumbbell snatches until you get up to the working weight

Here are some more detailed instructions for each movement:

Single Unders
We are doing these to get the ankles, calves, and lower body ready for the demands of the burpee box jump. If single unders mess you up, do double unders or some other jumping movement.

Straight Leg Raises
The active straight leg raise drill prepares the hip and posterior chain to go into flexion, which is useful when preparing for all the dumbbell snatches. 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. 

Downward 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 to stabilize the dumbbell overhead. 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. Don't go to fatigue on these with push ups. If your arms start to get tired, just leave out the push up portion and go from a push up plank position to the down dog position.

Dumbbell Snatches
Start with 2 dumbbell snatches each arm, alternating. Start light for the first few rounds and progressively get heavier throughout the warm up until you are at the working weight.

Tips and Strategy for 17.1:

Don't Stop on the burpees
A burpee box jump is a bodyweight movement. They may suck, but there’s no reason why you should stop moving. The longer you take a rest, the more time on the clock you’ll be eating up. Keep the pace consistent and stay moving. Don’t rest at the bottom, don’t rest at the top. If you need to break jumping up with then putting one leg up into a lunge position and standing up instead, that is completely fine. There’s just one rule here: stay moving. Don't go really hard and fast on these out of the gate. This needs to be a paced movement. 

Keep your snatches efficient and organized
There are 150 DB snatches total in this workout. Keep these reps clean from the start, focusing on keeping a solid back position and driving through the hips. Beacuse of all the burpees and back bending there is, we want to keep the low back muscles fresh for the snatches (aka don't bend the back MORE during that lift).

For most of us mere mortals, this isn't a sprint. The burpee box jumps stay consistent rep-wise throughout the event, so we want to keep the pace similar on those round by round. The dumbbell snatches should stay at a steady, consistent pace, no sprinting here. Take big breaths on the burpees and try to stay relaxed as much as possible.

Recovery Strategies After 17.1:

Down regulate the nervous system
This was a full body workout, time for some full body recovery. Take a yoga class or just download an app and do some light work in getting the tissues and joints opened up. Not only does yoga help with reducing tension in these areas, you’re also going to get a much better parasympathetic nervous response that helps with recovery. For all of you tough CrossFitters, trying a yoga class can be a humbling experience. Suck up your pride and recover smart!

Hydration is important not just right after, but into the rest of that day and the next few days. Make sure you’re consuming adequate fluids to help with recovery. If you’re increasing the amount of fluid, also increase the amount of salt. Too much water can sometimes cause low salt levels, which you need for muscle contractions.

Light running / walking
One of the best ways to recover after a hard workout is to go for a walk the next day at a nice, steady pace. The day after you do this event, put some headphones in and go for a 20-30 minute walk to get the blood pumping without a big demand on your body.

Good luck and we will be here for you for 17.2! If you have any questions, comments, or additional needs, e-mail me at [email protected]

(The Movement Fix is not affiliated with CrossFit Inc.)