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WOD

Open 21.2

By March 19, 2021No Comments3 min read

Blade Method Fitness – CrossFit

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Warm-up

Extra Warmup if you arrive early:

5 Minutes on Bike

2′ Hamstring Floss

2′ Hip Flexor Floss

2′ Calf mobility (calf pumps, floss work with bumper plate)

3-position shoulder stretch

3 Rounds

20 single unders or stretch reflex jumps on bumper

10 Cobra to down dog (with focused shoulder stretch)

10 Single Leg Raises (high core,straight leg raise on pole)

5 ea side DB Snatch (start light and work up on your 3rd round to your working weight)

Then warm up your burpee box jump over standards (we suggest turning and stepping down)

Post-Workout

5′ cool down bike

12-minutes of mobility

Psoas smash

Hamstring Floss

Shoulder smash

Roll out back on PVC roller

https://thereadystate.com/daily-maintenance/

claire.treanor

BladeMethod1

Metcon (No Measure)

After every set of burpees, make sure to have your tiebreak time.

For Wodify, if you did not finish the workout in 20 minutes then you will add 1 second for every rep not completed.

If you are unable to complete the workout for the entire 20 minutes, let your coach know that you plan to do 1 rep (if able), and then we will scale down the workout for you to allow you to get a workout in.

Put your tibreak time in the notes.

As soon as you finish, log into the games site and enter your score (-:

CrossFit Games Open 17.1 (Time)

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

CrossFit Games Open 17.1 Scaled (Time)

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: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ (Time)

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: 35-lb. dumbbell / 24-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ Scaled (Time)

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: 20-lb. dumbbell / 20-in. box (step-ups OK)

F: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Teens 14-15 Scaled (Time)

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

Boys: 20-lb. dumbbell / 24-in. box (step-ups OK)

Girls: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Teens 14-15 (Time)

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

Boys: 35-lb. dumbbell / 24-in. box

Girls: 20-lb. dumbbell / 20-in. box

Time cap: 20 minutes