CrossFit Open 21.2 (Repeat of 17.1)

21.2For Time · 20:00

This workout repeated CrossFit Open 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

Start CrossFit Open 21.2 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/2021/2?scaled=1 (lighter dumbbell; stepping up is allowed)

Women: Official Scaled version: games.crossfit.com/workouts/open/2021/2?scaled=1 (lighter dumbbell; stepping up is allowed)

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: Unilateral Power

Before: 4 sets × 5 DB Push Press per arm + 3 × 8 DB Romanian Deadlifts.

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

After: 3 × 10 Single-Arm DB Rows + 3 × 12 Lateral Raises.

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

Maintaining: Long Threshold

Before: Easy bike 5 min, 2 rounds of 10 snatches + 5 burpee box jump-overs.

Pacing: This is long: settle in by the 30s. Fast transitions from the box to the dumbbell.

After: 8 min easy row flush.

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

Cutting: Aerobic Density

Before: 6 min Zone 2 warm-up + hip and shoulder mobility.

Pacing: Step up and over the box and keep the snatch sets small and steady.

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/2021/2; fitnessvolt.com and boxrox.com 21.2 coverage