Saturday, March 2, 2024

BUILT Program

CF Open 24.1

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Time cap: 15 minutes

Target: Big effort, big FUN!

Standards:

  • DB Snatch Weight

    • Rx: 50/35

    • Scaled: 35/20

Full WOD details and standards available here:

 https://games.crossfit.com/workouts/open/2024

Suggested Warm-up

1) Sweat Check:

  • 2 - 4 Mins Airbike

  • 2 - 4 Mins Row

2) Movement Prep/Activation

  • 20/s Single Leg Glute Bridge

  • 20 Banded Good Mornings

  • 20 Light Double DB Presses

3) Primer

2 Rounds:

200m Row

4 DB Snatch, arm 1

4 Lateral Burpees

4 DB Snatch, arm 1

4 Lateral Burpees

Rest 1 Min

Rest 4 - 5 Mins before getting into full workout

Alex Procajlo