The Workout
Men: complete as many rounds and reps as possible in ten minutes of:
30 double-unders
75-lb. power snatches, 15 reps
Women: complete as many rounds and reps as possible in ten minutes of:
30 double-unders
55-lb. power snatches, 15 reps
Notes from the CrossFit Games:
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed
the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the
knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move
back to the jump rope and begin the next round.
Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.
Touch and go IS permitted but NO bouncing!
This workout seems familiar?
If you were around doing the open in 2011, it is the exact same workout as 11.1.
Because this workout has been done before there are loads of YouTube videos of people doing this exact workout. Find an athlete with similar strengths and weaknesses as you and see if you can find his or her 11. 1 workout. Good luck!
Are you worried about 14.1?
Double-unders
If you struggle with double-unders here is a past article with useful tips to this tricky exercise.
Power Snatch
If you are new to this lift, then I would do a clean and a push press/jerk. It is technically a ground to overhead.
Here are the movement standards:
Also, if you missed it earlier this week, here’s our post with tips to prepare for the open and what to expect, with more links to posts about the CrossFit Open.
If you have any additional tips, questions, or words of encouragement please share in the comments section. GOOD LUCK ATHLETES!
Featured image by Adrian Valunzeula
