Friday, February 24, 2017

Scaled Open Series: Workout 17.1 Tips - Presented by RockTape

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WORKOUT 17.1 is.....

For time:
10 DB snatches
15 burpee box jump-overs
20 DB snatches
15 burpee box jump-overs
30 DB snatches
15 burpee box jump-overs
40 DB snatches
15 burpee box jump-overs
50 DB snatches
15 burpee box jump-overs
Time cap: 20 minutes

Scaled: (Ages 16-54)
Men use 35-lb. dumbbell and 20-in. box, step-ups OK
Women use 20-lb. dumbbell and 20-in. box, step-ups OK


Strategy and Tips for doing 17.1 Scaled:

- This is going to be a rough one, and its for time (or if you reach the time cap which ever comes first!). First lets look at the movements:
We all were warned there were going to be dumbbells in the open this year and we open with it as the first movement, the dumbbell snatch. In one movement you lift the DB from the ground while simultaneously dropping under it low enough till you are able to catch it with elbow locked out and stand upright with the DB held overhead with hips and knees locked out.  This is a really good exercise for strengthening the lateral stabilizers of your core. You must alternate the reps between right and left arm (set of 10 = 5 left arm and 5 right arm).  Men use 35lbs, Women 20lbs

The Burpee Box Jump is, quite simply, diabolical. As if a Burpee isn’t bad enough, now we have to jump up on a box instead of simply elevating high enough to slip a credit card under our Nano’s. From a standing position drop in whatever way you wish such that you end up on the ground with both your chest and thighs in contact with the earth. Get up and do a box jump, 20in, both feet on the box and over the other side. Step down and start again.  I’ll say it again: step down from each box jump.

The structure of the workout alternates movements with an ascending rep scheme for the DB snatches, coupled with a fixed number of burpee box jumps each round. 

I believe the key to this workout is consistency through out each movement.  Pick a pace from the start that allows you to cycle through the dumbbell snatches efficiently, even taking a breath after each rep.  Same thing goes for the burpee box jumps, in your head use a tempo to where you drop down, take a breath, get back up (you do not need to do a strict push up, snaking back up with the least amount of effort from your shoulders is ideal so save yourself for the snatches) jump on the box, take a breath, STEP DOWN.  There is no need to jump off the box in the scaled division of this workout.  Since box step ups are allowed, if you believe at any point in the workout you think you may switch from box jumps to step ups, my suggestion is you might as well start with step ups in the first place as it will help your pacing, then in the last round switch to box jumps to let it all loose and finish up.  After the first set of burpee box jumps, were back to more of the same DB Snatches with 10 more added each round.  However, I believe it does not matter what the rep count is or what round you are on that the goal on the snatches is that your last round should be as consistent in speed and form as you were in the first round.  With this movement consistency and efficiency = speed.  Then if you want to make up time at any point in the workout (I would recommend saving that for the last round or 2) you can always do faster burpees.

In terms of warm up I would strongly suggest using a voodoo band pre workout on your ankles, calves, and knees. Also, use a peanut mobility ball on your midback (t spine) to open it up and allow your shoulders to receive in a better position.  To do this roll around with a ball on each side of your spine and move your arms up and down over yours head (mobilizing in the planned movement pattern), and spend time where the spine feels the most stiff (2-5 minutes total).  Finally, I would use a banded shoulder distraction (youtube this) on each shoulder for about 2 minutes to help with any impingement that may affect your ability to go overhead 75 times with each arm during the workout.

Post workout I love a good ice bath haha!


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To be entered to win you must COMPLETE THE FOLLOWING:
  • Post your open score in the comments (you do not have to do it scaled to qualify for the giveaway!!, along with where you did the workout.
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8 comments:

  1. This comment has been removed by the author.

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  2. 220 reps! Completed at New Directions gym in Indiana! subscribed

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  3. Finished it scaled 18:53 at my home gym - thanks for the tips and hope to win!

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  4. I finished mine in 16:43!
    Brittany Swaim

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