17.1 – IT’S ON LIKE DONKEY KONG!


So here it is – 17.1.

Are you ready to have a go?  Everyone is doing this for different reasons but if you are on the fence or quietly freaking out, don’t.  It’s just another workout that gives you an opportunity to challenge yourself. It can be a scary experience to put yourself out there in front of everyone but you know what, you do it everyday you come into the Box to train.  Treat this like another WOD and do the best you can.  No-one is going to judge you or think less of you if the result you get is not what you wanted.  In fact everyone will give you a big high-5 or fist bump to congratulate you for having a go because just taking part is a courageous act.

There’s no doubting that 17.1 is going to be a gasser, but the great thing is that most if not all of you will be able to do the workout as programmed.  If you cannot perform the movements as listed below, that’s cool – there is an official scaled option too (see below).

My biggest tip to all of you is to pace yourself.  Do not go hard out of the gates because you will fizzle out real quick. Be measured in your reps and keep breathing.  Try to take a breath at the top of the snatch and keep the reps consistent.  With the Burpee Box Jumps, there is no requirement for you to stand tall on top of the box so you can land low and jump off to save energy.  What is new with these Burpee Box Jump Overs is that a taped line will be marked perpendicular to your Box.  When you perform your burpee, your legs and hands will straddle either side of this line for the rep to count (watch the video – it will make sense.  We will also demo at GEO).  If you plan to RX this workout everyone except our over 55’s must jump onto the box with a 2-foot take off – no step-ups.  Standard Box heights will apply for men and women.  As mentioned though, there are scaled options which will offer a lighter weight or a lower Box with step-ups.

Good luck and have fun!

WORKOUT OF THE DAY

METCON

For time:
10 dumbbell snatches 22.5/15kg
15 burpee box jump-overs 24/20″
20 dumbbell snatches 22.5/15kg
15 burpee box jump-overs
30 dumbbell snatches 22.5/15kg
15 burpee box jump-overs
40 dumbbell snatches 22.5/15kg
15 burpee box jump-overs
50 dumbbell snatches 22.5/15kg
15 burpee box jump-overs

SCALING

Athletes aged 18-54 – Males 15kg and step-ups allowed to a 20″ box.  Females 10kg and step-ups allowed to a 20″ box

RX’d Masters athletes aged 55 and over will use 15/10kg dumbbells and a 24/20″ Box .  Step ups are allowed.

Scaled Masters athletes aged 55 and over will use 10/5kg dumbbells and a 20″ Box.  Step-ups are allowed.

There is a 20-minute time cap. If you do not finish all 225 reps before the time cap, your score will be the number of reps completed.

TIE BREAKER

If all 225 reps are completed before the time cap, there is no tiebreaker for this workout. If all 225 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of your last full set of burpee box jump-overs. At the end of each set of burpee box jump-overs, time should be marked and recorded for score submission. In the case where two athletes have completed the same number of reps, the athlete with the lower tiebreak time will be ranked higher.

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About AB

Crossfit Coach

Posted on February 24, 2017, in WOD. Bookmark the permalink. Leave a comment.

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