If you're anything like us, you've been eagerly awaiting Thursday 23rd February for quite some time. Last night, Dave Castro took to the Internet to announce the first workout of the 2017 CrossFit Games Open.

Unless you've been hiding under a rock, you knew dumbbells were going to make an appearance. But we didn't know how. Over the past few weeks, there's been a stream of content from around the globe for techniques on every dumbbell exercise you can think of. Turns out Mr Castro kept things simple, with movements we're all quite familiar with.

In case you missed it, 17.1 is...

For time (20 minute time cap):

10 dumbbell snatches,
15 burpee box jump overs,
20 dumbbell snatches,
15 burpee box jump overs,
30 dumbbell snatches,
15 burpee box jump overs,
40 dumbbell snatches,
15 burpee box jump overs,
50 dumbell snatches,
15 burpee box jump overs.

Men RX:

50lb/22.5kg dumbbell,
24" box.

Women RX:

35lb/15kg dumbbell,
20" box.


We saw the elite take it on last night, all finishing the workout sub-12 minutes. Sam Briggs and Kristin Holte came in under the 11 minute mark, which means, for most of us, this will be a punishing 20 minutes!



17.1 is going to test every inch of your body - so a proper and thorough warm up is essential.

You're going to be jumping over that box a lot. We recommend warming up with some double unders to get you straight into that movement, and elevate your heart rate.

Spend a good 15 minutes hitting some dynamic stretch movements to warm up the knees, hips and shoulders.

Finally, focus on the dumbbell snatch, so your movement is efficient and powerful. If you can, push the weight higher than the workout. A couple of those on each arm will kick your brain and body into gear before you have to hit 150 of them...which you're going to do, right?!


How to Survive Beat 17.1

Here are our tips to help you get the most from the workout:

1. Avoid poor form

This workout will take its toll if you decide to be messy with your movement. The more efficient you are on the dumbbell snatches, the less energy you'll waste. Heaving the dumbbell up with your arms and back is a good way to hurt yourself and cut your Open short. Don't do it!

2. Know when to push

This is a long workout. Hitting it like a bat out of hell will send your heart rate skyward, and your body to the floor - begging for rest. Use your energy wisely and pace yourself. When you get to the 16/17 minute mark, pick up the speed and push through to the end.

3. Keep moving

There's no time to rest, and there's no excuse to either. The burpees are going to sap the energy out of you, but slow is smooth and smooth is fast. Keep moving and don't stand still. There's no doubt this workout will take you to a dark place, so avoid listening to the voices in your head. Every rep counts!

4. Fuel up

If you want to achieve your best in 17.1, it's not wise to hit it on a day you're not fuelled properly. Make sure you've eaten right, and your body is well hydrated too - you'll need it to sustain those long 20 minutes.

5. Recover Smart

Don't forget to take the time to recover after the workout.

This is the start of an exciting five weeks and, whilst it's time to test your capability, don't take any risks that will potentially cause you harm.

For those aiming for a spot at regionals: good luck!

Everyone else: have fun!

We'll be back next week with our thoughts on 17.2.





February 24, 2017 — KITBOX [ ]

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