2021 CrossFit OPEN Strategy Guide 21.2

19 Mar


21.2

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

Men use 50-lb. dumbbell and 24-in. Box
Women use 35-lb. dumbbell and 20-in. Box

Time cap: 20 minutes

Top Scores from 2017

Scott Cottrill- 9:57

Sara Sigmundsdottir- 10:15

Top Scores so far for 2021

Justin Medeiros 10:01

Rachel Schreiber 10:37

Equipment/Set-Up Considerations

Very straightforward as far as equipment requirements and setup. There's two ways to go about this, but honestly, it will not make much of a difference. One would be to set the DB just off the side of the box, at the distance where you would place your feet relative to the box for burpee box jumps. This will allow for a quick grab of the DB and back into the burpee box jumps with just a side step. The second option is slightly more streamlined but will require more precision. That would be to set the DB, at the same distance as described above, but right in front of the box. This setup will allow for you to go right into the first burpee box jump without any further steps. The caveat is that you would have to burpee with the DB between your legs when you’re on that side of the box. Again, it requires more precision to avoid tripping on the DB or kicking it away. It doesn't seem that the benefit of the latter would outweigh the potential drawback, hence option #1 would be the way to go, at least on the first attempt at this workout. 

Preferably, use a wooden box or a heavy soft box so it doesn’t move as you perform your burpee box jump overs. A lot of time can be wasted in maneuvering the box as it shifts.

Warm-Up

5-10 min - Hip / Thoracic Mobility Preparation

  • You want to ensure your hinge pattern feels solid along with your overhead position. Any tension with the DB overhead will add up deep into the workout. Take the time to open things up and feel ready to go.

15 min - General Warm Up @ smooth pace

250m Row

25 Single Unders

5 Burpees

6 Alt DB Power Snatch @ 35/50#

5 BJO @ 20/24”

Move blood and get your body ready for the patterns that will be within the workout; light bounding will help prepare your tissues for all of the extension you will be exposed to during the workout.



10 min - Power Intervals

*You want to get a tad higher lactate levels circulating in the blood, so it should feel a little uncomfortable but able to perform all sets. DON’T blow it out. Go HARD, but not all out. 



12 sec AB @ 97% / Hard Effort

-rest 3-4 min-

15 sec AB @ 95% / Hard Effort

-rest 3-5 min-

20 sec AB @ 92% / Tough Effort

-rest as needed-

**Be smart here, you should walk away feeling ready to go, having tasted a bit of discomfort.



5-10 min - Specific Prep

2 sets @ game pace for YOU:

8 Alt DB Power Snatch - practice your technique

4 BBJO @ 20/24”

-rest 1-2 min-

*Rest as needed, feel good to go before starting the workout



15-20 min - Cool Down

Easy Assault Bike or Walking; flush the body and move blood. Follow this up with some passive stretches to help loosen and lengthen tissues on your backside.

Fueling

  • Make no mistake, this is a test of capacity. Low skill, light weights, classic CF Open time domain (+/-12:00). You definitely want to come in light to hit this, as the system's gonna be running hot. Like most week’s we’ll recommend coming into this fasted (3-4 hours after your last meal), if it's something you have practiced. That meal should be low drag, fairly high in carbs with moderate amounts of lean protein. Be sure to maintain fluid intake throughout the day leading up to the workout. It may be wise to top off sugar stores with simple carbs, 30-60 minutes prior to warming up. Go-to continues to be fruit based baby food because of its packing convenience and the fact that it’s “prechewed” for you.

Strategy

Observe the standard for the DB Snatches. Non-working hand may not be touching any part of the body. Work on various DB hand to hand transitions and time yourself in the warmup to see what works best for you. In 2017 you weren’t able to switch hands on the DB until it had traveled below your face. That standard has been removed so you are now able to switch hands whenever you please.

Practice having the DB touch slightly behind your midline to help mimic more of a hinge pattern. The more you can replicate a kettlebell swing here the easier it will be to get into a rhythm for cycling the DB. Make sure that you’re bending at the knees to avoid overloading your low back as reps accumulate. Along with this, practice sequencing your breathing with the DB repetition; an exhale at the top once you reach lockout and an exhale at the bottom once you touch the ground. This will help limit Valsalva which will prevent unnecessary
pressure to be within the system throughout the duration of the DB snatches. 
This really starts getting interesting in the round of 40 snatches, hold back a little through the first few rounds to allow for a push in the 50’s. Think of it this way, that last round is ⅓ of all snatch reps.

Don’t waste time in the burpee box jump overs. It will be tempting to want to take a few breaths before getting into them or between reps. If you need to gather yourself, slow them down a little, but DON'T STOP MOVING. You gotta come ready to work hard. Know that you’re headed into the pain cave. Visualize it and strategize as to what you will tell yourself when you’re at the door

Re-Do Considerations

Oh, you’ll know if you can re-do this one, your back will be sure to tell you. Lots of fast bending contractions are hands down the biggest consideration here. Lower back will likely be screaming past the 40 DB Snatches and there may be residual effect for the next 2-3 days.This is one where you want to prep as well as possible coming in, get in the right mindset, and be ready to go “there” in the first attempt to secure your best possible score. Unless unforeseen issues come up, or you feel like there's great room for improvement, you’ll want to avoid a re-do. Certainly, not one to repeat more than once.

CrossFit® is a registered trademark of CrossFit, Inc. Big Dawgs' uses of the CROSSFIT® mark are not endorsed by nor approved by CrossFit, Inc., and Big Dawgs is in no way affiliated with nor endorsed by CrossFit, Inc.


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