CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

24
Feb

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Wil

 

17.1 WORKOUT DESCRIPTION

Nicole Carroll’s Tips for Open Workout 17.1

THE DUMBBELL POWER SNATCH  Watch this video.  Notice how the athlete keeps her head and chest “up”.  She look straight ahead during the set up, not down at the ground or the dumbbell.  Notice her hips are lower then her shoulders and that her hips and shoulders rise at the same time.  Common set-up mistakes include bending at the waist, chest pointed to the ground and keeping the head down.  This generally causes the athlete to make their hips rise before the shoulders and forces the use of the lower back more than the hips and legs.  These set-up errors often lead to poor form and greater fatigue.  Set-up properly on every single rep.

Notice the athlete keeps her weight in her mid-foot, more toward her heels than her toes.  It’s especially important to have your weight in your mid-foot when “receiving” the dumbbell overhead.  Spending too much time with your weight in your forefoot can lead to faster fatigue and the muscles of the feet cramping.

Keep the dumbbell close to you on the ground and move the dumbbell close to your body during the lift.  You should not have to reach far in front of you to grip the dumbbell on the ground and you shouldn’t pull the dumbbell away from you during the lift.

5 DAMN GOOD REASONS TO DO BODYWEIGHT TRAINING

Workout of the Day
2017 CrossFit Open Workout 17.1
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M 50-lb. dumbbell / 24-in. box
F 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes

Post your scores to the Whiteboard.

3 Responses

  1. Juana

    Accsending ladder, and so many reps oh no lol. Best of luck to everyone competent today and in this open, may the force be with us especially during 17.1.

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