17.1 Tips and How to Prep

The 2017 CrossFit Open is officially underway and that means five weeks of worldwide competition designed to push you to the limit (see why the CrossFit Open matters). We want you to do the best you possibly can, all while staying healthy enough to train during the week.

Each Friday morning we’ll be posting tips for warm-up, nutrition, and recovery to help you devise the best possible game plan to tackle the workout. (We’re big fans of being one-and-done with these.) Time to smash those goals.

17.1: (20 minute cap)

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

Warm-up

You’re looking at 150 dumbbell snatches, which means your posterior deltoid, pecs (chest) and rotator cuff are going to take a beating. If you have tight shoulder and pecs, it’s a good idea to open things up with this stretch. The workout is long enough, and fairly basic, so you shouldn’t need long to get your heart rate up and attack this. Dynamic exercises like scapular push-ups, cuban presseswall slides, and yoga push-ups would be great to prep your upper body.

To ensure your primed for the box jumps, work in some tuck jumps and/or jumping squats and make sure your calves and Achilles get some love, especially if that’s a problem area for you.

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Approach

Start slow. For real. Yes, this is a timed workout, but even the elites are taking 10 minutes to do it, which means it can’t be a sprint pace unless you want to seriously hit a wall and potentially crush your shin on a box. Get through the 30 dumbbell snatches with some left in the tank and then let it rip.

Really emphasize using your hips early to avoid smoking your lower back on the dumbbell snatches. Practice a good soft landing on the box to save your knees. And remember you shouldn’t be standing up on the box. Transitions are key and that’s just wasted energy.

Recovery

Again, your pecs are going to take a beating so spend some time with this stretch to open things back up again. Hit your calves again and take some pressure off your back with this to help you bounce back quicker.

Nutrition

Now is not the time to eat or drink anything new. Stick to your routine, the last thing you want is an upset stomach three minutes into this workout. Try to get at least 35-50 grams of slow-digesting carbs in 90 minutes to two hours before your workout, ideally faired with around 25 grams of a lean protein source.

Post-workout, you want to get in some carbs and protein to help speed up recovery. Either through a meal or a whey protein shake with some fast-digesting carbs like Gatorade or a carb powder. Shoot for a 2:1 ratio of carbs to protein.

Save the celebratory cheeseburger for later on in the evening-fatty foods will slow the digestion of those carbs, slowing your recovery.