Get Your Free Week Trial Today! | 317-407-4512
BLOG

CrossFit Open 17.1 Strategy and Prep

Strategy:
>Find a consistent pace which will allow you to move the entire time.  Do NOT go out of the gate or you will ‘redline’ after the 1st set of Burpee Box Jump Overs and end up resting more than you should be moving which will eat up your time.
>Hydrate well before this workout!!  Take in plenty of electrolytes.
>This WOD is all about your engine.  Don’t worry about flying out of the gate, worry about moving the entire time.
Dumbbell Snatches:
>Don’t stop moving, keep a consistent pace.
>Stay tight on the snatches to keep from lighting up the lower back. Make sure to keep hips lower than chest.
>Make sure to USE your hips to explode each rep and NOT pull with your arms or back.
>Mix in using a hook grip and no hook grip to save your grip.
>Seriously, be mindful of your low back here. Bad form at the beginning will equal misery at the end.
Burpee Box Jump-overs :
>Don’t stop, keep moving at a consistent pace.  The more you rest, the more time eats away at the clock.
>Step to box to conserve energy, then jump on box.
>Stay low on burpee box jump overs to save time.   If quads start to tighten up, make sure to stand up on box.
PREP WORK OR WARM-UP:
3 minute AMRAP
 10 Jumping Jacks
  5 Pushup + Downward Dog (Yoga Push Up)
  4 Dumbbell Snatch/arm (light weight to get warmed up – 25’s for guys, 15s for girls, as a recommendation)
Pre-WOD Mobility:
  -15 Passthrough
  -15 Good Mornings
  -15 Overhead squats with PVC
  -Small bands – around the knee side shuffle (down & back, length of Rig)
Specific: (Not necessary but highly recommended to see what it will feel like)
3 rounds —-> [Go FAST!  Get heart rate up]
  4 Dumbbell Snatches  (use weight you will be using for workout)
  5 Burpee Box Facing Jump-overs (or step overs, will be for scaled)
       >2 foot take off is a must for Rx
WOD:
  >If you do the Specific warm-up rest up to 5 minutes before you do the WOD
Mobility post WOD:
>Recommend a 5 mins at light pace on the bike
   -then-
>Barbell smash quads /2 mins
>Shoulder Mobility /2 mins
>Forearm Wall Stretch/30 seconds each side X 2

Other Posts You Might Like

How to Lose Weight Quickly

Not all weight loss efforts yield quick results. In fact, many are designed to be slow and controlled. However, for some people jumpstarting the weight loss process is both extremely motivating and sometimes necessary for medical reasons. Nothing feels better than starting your fitness journey and immediately seeing the scale move. Here are four tips … more »

What do I need to do to start CrossFit?

This question is asked at least once per week by someone looking to change their life through starting CrossFit. Which, by the way, is a great idea. The confidence you gain through fitness is outstanding. You believe in your ability to do hard things, and you learn what it takes to find success. These skills … more »

Meet Morgan!

Morgan Gilbert recently joined Summit Strength & CrossFit, and we are so excited to have her in our community. Below, she shared a little about herself, why she joined Summit, and some of her goals (both fitness and otherwise)! Tell us a little bit about yourself? I am from Ft. Wayne, IN, and am 26 … more »

Pregnancy Workout Series, Part 1: Maxing Out My Pregnancy

This is a guest post written by Coach Gabi. It is part one of a three part series which will highlight her journey of being a pregnant athlete inside of our box. It is extremely honest, and very enlightening. Enjoy! “Oh 💩!” Those were my first words when I realized I was pregnant back in … more »

How to get quick results in the gym

Let’s get one thing really straight, right from the beginning. You’re not going to walk into the gym and just get all the results you want in four weeks. If you have unbelievable lifestyle habits (you eat correctly, you sleep well, stay hydrated, and keep your stress levels down) you will see results in four … more »

Weekend Weight Loss Tips

Ah, the weekend. It is a bit of a love-hate relationship with the end of the week at our box. On one hand, Saturday and Sunday are great. They give us extra space for connecting with friends and family, focusing on hobbies (like fitness!) and catching up on some needed sleep after another tough week. … more »

Ready to transform your life?