Feb 18, 2018

Monday 2018.2.19

*Harney Bubble Gym open 0800-1700*


Run 400m or Row 500m
Inchworm “out”
Spiderman “back”
PVC pass throughs
1 round not for time
15 Air squats
10 Pushups
10 GHD hip extensions
5 Pull ups
5-7 mins movement practice to complete warmup and familiarize with movement standard(s)


Workout 17.1

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 35-lb. dumbbell and 24-in. box
Women use 20-lb dumbbell and 20-in box
Time cap: 20 minutes

This is a scaled version of a workout from last year’s Open competition. This workout begins with the dumbbell resting on the floor and the athlete standing tall. At the call of “3, 2, 1… go!” the athlete will reach down and begin the dumbbell snatches, alternating arms after each repetition. Once all reps are complete, they will move to the box and perform 15 burpee box jump-overs, then move back to the snatch, etc. In each round the number of repetitions of the snatch will increase. This workout ends when the feet land on the ground on the other side of the box on the final rep.  

The dumbbell snatch begins with the dumbbell on the ground and finishes with the dumbbell directly overhead, arm, hips, and knees fully extended. At the bottom of the movement, both heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Athletes must alternate arms after each repetition. The non-lifting hand and arm may not contact the body during the repetition. 

In the bottom position of the burpee the athlete’s position is perpendicular to the box.  You may step up and over the box, and you do not have to stand tall on top of the box. Only the athlete’s feet may touch the box.

Your score is the time it takes to complete all 225 repetitions or number achieved at 20-minute time cap.

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