CrossFit Open 17.1

17.1For Time · 20:00

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

Start CrossFit Open 17.1 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 50 lb (22.5 kg) dumbbell, 24-in box

Women: 35 lb (15 kg) dumbbell, 20-in box

Scaled

Men: Official Scaled version: games.crossfit.com/workouts/open/2017/1?scaled=1

Women: Official Scaled version: games.crossfit.com/workouts/open/2017/1?scaled=1

Movements

Dumbbell Snatch
Burpee Box Jump-Over

Movement standards

Dumbbell head touches the floor, finish locked out overhead; switch arms whenever you like. Chest and thighs to the floor, then jump onto or over the box from both feet.

Equipment

Single Dumbbell
Plyo Box

Coaching notes by goal

Bulking: Hinge & Engine

Before: 4 sets × 10 DB Snatches (alternating) + 3 × 10 box jumps.

Pacing: Big unbroken sets on the snatches early, then 10s alternating. Burpees at a pace you can repeat five times.

After: 3 × 10 Single-Arm DB Rows + 3 × 12 Walking Lunges.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Long Steady Engine

Before: 10 snatches, 5 burpee box jump-overs.

Pacing: The 50 is the workout. Arrive there with legs left.

After: 8 min easy bike.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Aerobic Base

Before: 6 min easy cardio + hip hinge prep.

Pacing: Step over the box and keep the snatches in sets of 5.

After: 15 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: games.crossfit.com/workouts/open/2017/1; eatthegains.com 17.1 post (repeated as 21.2)