If you aren’t familiar with the Crossfit open, it is 5 workouts over the course of 5 weeks. This is the first step towards qualifying for the Crossfit Games. People from all over the world are doing the same workouts which can be scaled based on your age group or abilities. If you are reading this and have been participating in Crossfit workouts, GO FOR IT! If you are just looking for a good ‘ole workout, every week during the open I will offer you a variation that will be just as fun but more inclusive to those not familiar with Crossfit!
17.1 (ACTUAL RX WORKOUT)
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
Men: 50-Lb Dumbbell, 24 inch Box
Women: 35-Lb Dumbell, 20 inch Box
17.1 VARIATION
For time:
10 KB Swings
10 Burpee Box Jump-Overs
20 KB Swings
10 Burpee Box Jump-Overs
30 KB Swings
10 Burpee Box Jump-Overs
40 KB Swings
10 Burpee Box Jump-Overs
50 KB Swings
10 Burpee Box Jump-Overs
You choose the weight of the KB and the height of the Box. Step-ups okay!
