Open 21.2 Scaled
The Open
Workout description
For Time: - 10 Dumbbell Snatches - 15 Burpee Box Jump-Overs (20 in) - 20 Dumbbell Snatches - 15 Burpee Box Jump-Overs (20 in) - 30 Dumbbell Snatches - 15 Burpee Box Jump-Overs (20 in) - 40 Dumbbell Snatches - 15 Burpee Box Jump-Overs (20 in) - 50 Dumbbell Snatches - 15 Burpee Box Jump-Overs (20 in) Male: 35lbs Female: 20lbs Time Cap: 20 minutes
Warmup:
10
min
Equipment:
Dumbbell, Plyometric Box
Air Bike
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
When starting with the dumbbell snatches, concentrate on a powerful drive from your hips to ensure each lift is smooth and efficient. Transition to the burpee box jump-overs by focusing on landing softly and maintaining a steady rhythm—this will help you conserve energy as you move through the rounds.
Open 21.2 Scaled
The Open
Workout description
For Time: - 10 Dumbbell Snatches - 15 Burpee Box Jump-Overs (20 in) - 20 Dumbbell Snatches - 15 Burpee Box Jump-Overs (20 in) - 30 Dumbbell Snatches - 15 Burpee Box Jump-Overs (20 in) - 40 Dumbbell Snatches - 15 Burpee Box Jump-Overs (20 in) - 50 Dumbbell Snatches - 15 Burpee Box Jump-Overs (20 in) Male: 35lbs Female: 20lbs Time Cap: 20 minutes
Warmup:
10
min
Equipment:
Dumbbell, Plyometric Box
Cooldown:
5
min
Modality:
Gymnastics, Weightlifting
Coaching notes
When starting with the dumbbell snatches, concentrate on a powerful drive from your hips to ensure each lift is smooth and efficient. Transition to the burpee box jump-overs by focusing on landing softly and maintaining a steady rhythm—this will help you conserve energy as you move through the rounds.