Open 21.2
Workout Details
For Time:
↳ 50/35 lbs (23/16 kg)
Box height: 24/20 in
↳ 50/35 lbs (23/16 kg)
Box height: 24/20 in
↳ 50/35 lbs (23/16 kg)
Box height: 24/20 in
↳ 50/35 lbs (23/16 kg)
Box height: 24/20 in
↳ 50/35 lbs (23/16 kg)
Box height: 24/20 in
Time Cap: 20 minutes
Original WOD
For Time: 10 Dumbbell Snatches (50/35 lbs) 15 Burpee Box Jump Overs (24/20 in) 20 Dumbbell Snatches (50/35 lbs) 15 Burpee Box Jump Overs (24/20 in) 30 Dumbbell Snatches (50/35 lbs) 15 Burpee Box Jump Overs (24/20 in) 40 Dumbbell Snatches (50/35 lbs) 15 Burpee Box Jump Overs (24/20 in) 50 Dumbbell Snatches (50/35 lbs) 15 Burpee Box Jump Overs (24/20 in) Time Cap: 20 minutes
Coaching Tips
Strategy
- 1Break up the Dumbbell Snatches into manageable sets (e.g., 5 or 10 at a time) to avoid fatigue and ensure form.
- 2Transition quickly between exercises; focus on maintaining a steady pace without excessive rest.
- 3Keep your jumps on the Burpee Box Jump Overs low and controlled to save energy for the Dumbbell Snatches.
- 4Keep movements consistent in speed; try not to rush through reps to maintain technique and avoid injury.
- 5Stay mentally positive and focused on completing each segment, especially towards the heavier dumbbell sets.
Safety Considerations
Technical Focus
Ensure proper form on the Dumbbell Snatch to avoid back strain.
Recommended Warm-Up
General Warm-Up:
- Rowing - 3 min easy(At a moderate pace, similar to workout intensity.)
Mobility Work:
- 10 Shoulder Dislocates(Using a PVC pipe or similar.)
- 10 each side Hip Flexor Stretch(Hold each stretch for 10-15 seconds.)
- 10 each side Ankle Mobility Stretch(Focus on improving range of motion.)
Activation Work:
2 rounds- 5 Light Dumbbell Snatches(Use a light weight to warm up pattern.)
- 5 Burpee Box Jump Overs (step down if necessary)(Focus on form and smooth transitions.)
Scaling Options
Intermediate
Reduce weights and modify movements slightly for more accessibility and safety.
- 1
dumbbell snatch
Maintain all movement patterns.
Weight: 40/30 lbs (18/14 kg)
- 2
burpee box jump over
Step-up option for box jumps.
Scaled
Focus on bodyweight or lighter movements for less experienced participants.
- 1
dumbbell snatch
Keep dumbbell close to the body and use a power snatch mechanic.
Weight: 30/20 lbs (14/9 kg)
- 2
burpee box jump over
Perform Burpees without the box jump element.