Warm Up:
2 sets:
:20 jumping jacks
:20 mountain climbers
:20 Superman arch-ups
:20 up-downs
:20 jumping squats
WOD: CROSSFIT OPEN 24.1
For time:
21 dumbbell snatches, arm 1 (35/50 lb)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
*Time CAP: 15:00
Intermediate:
For time:
21 dumbbell snatches, arm 1 (20/35 lb)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
*Time CAP: 15:00
Beginner:
For time:
21 dumbbell snatches, arm 1 (15/25 lb)
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
*Time CAP: 15:00
*The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
Movement scaling options:
DB snatch: Load, American KB swing, Russian KB swing, KB deadlift.
Lateral burpee over DB: Reps, burpees in place, up-downs in place.
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm