It is the time of the year again when hundreds of thousands CrossFit enthusiasts around the world are every Thursday like kids on Christmas Eve. The presents are just slightly different.

So, The CrossFit Games season 2017 kicked of at 2 am CET last night with the live announcement of the workout 17.1 from Paris, presented by Dave Castro. The first athletes, Patrick Vellner and Brent Fikowski in male’s division, both from Canada, and Samantha Briggs from England and Kristin Holte from Norway in female’s division, completed the 17.1 workout immediately after the announcement. In the duels, Vellner was the faster of the two Canadians with time 11.53 and Sam Briggs beat Holte with time 10.14. By looking at the faces of the athletes after the performance, it is fair to say that the 17.1 makes you suffer.

Photo source: CrossFit Games

The workout

17.1

For time:

• 10 alternating dumbbell snatch (50-lbs/35-lbs)
• 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 dumbbell snatches
• 15 burpee box jump overs

20 minute time cap

Few notes from the 17.1

According to the first performances, it seems that shorter athletes will have a slight advantage on this one as the distance they need to move the dumbbell is shorter and performing box over burpees more efficient. Let’s look at the workout a little closer.

Proper warm-up before the workout:

Example:
5-10 min general warm-up with machines or low pace jogging
Stretching and mobbing the body for the movements
Movement specific warm-up, do few dumbbell snatches and few burbee box overs
3-5 short bursts (10-15s) with bike or rower. The idea is to get your HR up (rest 45-75s.)
Catch your breath and you are good to go!

Pacing:

The time cap in this workout is 20 minutes and you have the 50 rep DB snatch set waiting at the end of the workout. Hence, you don’t want to give all out right at the beginning but focus on consistency and keeping steady pace. The whole idea of this workout is that you choose the right pace and keep it up through the session. It will hurt because you are able to move all the time. Remember that good or bad time doesn't come from how fast you move, it comes how little you rest!

DB Snatches:

The total number of DB snatches you’ll going to perform in this workout is 150. The volume emphasizes the importance of movement efficiency, so you want to keep the dumbbell close to your body on the the way up and on the way down. Our recommendation is to switch arms at the ground even though it might be slightly faster to switch the arms in the air. This way you can be sure to meet the movement standards and save a little energy. You’ll find the complete movement standards here. The answer to the question whether you should do muscle snatches or power snatches is that if you are strong enough, do muscle snatches because the dip in power snatch consumes time and energy.

Box over burpees:

The same applies in box over burpees as well. You want to keep the pace steady and movement as efficient as possible. Do not go to full extension on the box but stay as low as possible. We suggest to step down from the box with one leg and do approximately 90° turn on the way down. When you bring your other leg down complete the rest of the turn and perform a burpee. Of course, you might find some other technique better for you and then you should definitely perform the movement with a technique you feel the most comfortable with. If you are aiming for a good time, box over burpees are making the difference. Be efficient and you’ll be fast but also save energy for the DB snatches.

Good luck with the 17.1. Go hard and have “fun”!
Remember to follow the CrossFit Games 2017 workout list on WODconnect.