Let’s review the CrossFit Open workout 25.1 movement standards and how to approach this workout!
As many rounds as possible in 15 minutes:
3, 6, 9, 12, …
Burpees over a dumbbell
Dumbbell hang clean to overhead (RX: 50/35, Scaled/Masters: 25/20, Masters Scaled: 20/10)
*30ft walking lunge after each round
The first round is 3 burpees over the dumbbell, 3 dumbbell hang clean to overhead, and a 30ft walking lunge. The second round is 6, 6, and 30ft. The third round is 9, 9, and 30ft. And the reps keep ascending until the clock hits 15:00!
When we see an ASCENDING rep scheme for 15 minutes, we know PACING is going to be important. Don’t start out any faster than you can finish! Use the step-up version of the burpee to save energy, alternate those DB hang clean to overheads every rep if possible, and stay just under your redline so you can keep moving steadily the whole time.
Scaling: use a lighter DB if needed! This is a very approachable workout that everyone can do!
Let’s talk about hitting the movement standards – something we practice every day at Reverb!
Burpees over a DB:
-chest and thighs must touch the ground
-must hop over the dumbbell (both feet off the ground at some point)
No Reps:
-hopping around the dumbbell
-stepping over the dumbbell
DB Hang Clean to Overhead:
-start holding DB just below the waist with straight arm
-jump and catch DB at the shoulder
-jump again and punch under the DB
-stand all the way up with full extension and DB at or behind the head to complete the rep
No Reps:
-lowering the DB from overhead too soon before fully extending knees and hips
-DB in front of the head at the top
Walking Lunge:
-trailing knee touches the ground
-stand to full extension at the top
No Reps:
-not standing all the way up at the top
-knee not touching the ground
-not lunging to both feet fully past the line
Have fun tackling this benchmark workout!!