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WOD
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Complete 3 rounds for time of:
40 Burpees
30 Toes-to-Bar
Cap is 20:00
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Skill
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Complete NOT for time of:
10/10 Dumbell Snatch
8/8 Dumbell Snatch
6/6 Dumbell Snatch
Use heavier DBs each set.
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Jody getting some overhead work in!
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The New Open Standards.
Many of you heard of the workout last week titled 18.0. The workout was 21-15-9 Dumbbell Snatch and DB-Over Burpees. This was a WOD announced to hype up the 2018 CrossFit Open, but it also had another purpose….it gave us some new movement standards that you can bet we’ll see during the Open. Today you’ll get a chance to practice both of them!
Burpees: The new standard is that you can no longer step-up from the floor to the standing position. You’ll have to “pop up” landing on 2 feet as you do. You will still be able to step-up, but it would then be considered a scaled movement. If you have your heart set on doing the Open RX, then it would be a really great idea to start practicing the new standard. Starting today. What does this mean? If you’ve used the step-up method you’ve been able to pace each rep which will assist managing your heart rate during the workout. When switching to the pop-up method, consider slowing your pace down to steadily keep moving.
Dumbbell Snatch: The new standard says that you can’t switch hands on the DB util it is below eye-level. Last year we were able to switch hands whenever we wanted, which often was at the top of the rep to make each rep a touch and go. Now the hand switch can’t be at the top. Not a huge deal, but again, something to practice. Today’s sill work is your opportunity to work on switching hands.
One of the best things we can do in order to be successful in any situation is to be as prepared as possible. The Open is no different! Take today’s WOD and skill work as a chance to prepare for what’s coming our way in February!
