WOD: Saturday 240302

Welcome to March and to the CrossFit Open! Have a great weekend everyone!

• Coaching Notes

We have a fun three person team workout today to be done as a chipper with one set of two movements being performed simultaneously before performing another series of two movements being performed simultaneously. This one is a little different style than we see often with team workouts, so just be sure to go through the workout and make sure athletes have a solid understanding of the style and flow to the day. The main idea is that we always have two athletes working at a time, but only one athlete on one movement. So, for the first part of the workout, we will have one athlete completing rope climbs, while the other athlete is tackling clean and jerks. They are both working to tally 30 and 60 respectively. The other athlete resting can swap in at any point and give an athlete a rest period. Keep working in this fashion rotating teammates until the first two movements are done, then move to the second portion of the workout with the Row and GHD Sit-Ups. The workout will keep moving in this fashion until all reps are completed.

We are also starting things off today with a little fun game called “Burpee Simon Says”. The idea here is that the coach has the ultimate power to keep athletes guessing and moving through positions of the burpee. Athletes will jump, hop, push, laydown, etc. as the coach calls positions. You can go through this as fast or as slow as you like. If an athlete doesn’t jump to the right position, you will call out hollow hold and all athletes will need to hold a hollow body position for 10 seconds before coming back to position 1 or if you like to position 2 at the top of a plank. This is fun and definitely gets athletes warm.

crossfit 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

50-lb (22.5-kg) dumbbell

Accessories:

4 rounds for quality of:

10 L/10 R Single Leg Romanian Deadlifts, pick load

15 Bent Over Barbell Rows, pick load

10 Strict Knees-to-elbows