CrossFit Open 17.1 Workout & Recommended Warm-Up

By: Dr. Elizabeth Racioppi, PT, DPT

CrossFit Open 17.1 Workout & Recommended Warm-Up

Last night, Dave Castro, the director of the CrossFit Games, released workout 17.1 in typical Castro fashion. The workout, as follows, is a beast!

FOR TIME (CAP 20min):
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

Rx Women: 35# Dumbbell, 20” box
Rx Men: 50# Dumbbell, 24# box

I highly recommend a solid full-body warm-up for this one. It will be very important to stabilize shoulder and core, as this many repetitions of single arm dumbbell snatches will certainly tax both.

Recommended Warm-Up:

Abdominal series (30sec holds)
Serratus Anterior foam roll on wall (2x30sec hold)
High Plank to Side Plank (10 on each side)
Turkish get-ups with light dumbbell (2 each side)
Banded good-mornings (10 reps)
Glute bridges (10 reps)
Dumbbell snatches with light dumbbell (5 each side)