Bom dia Pessoal,
Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their box on the center of that line. This workout begins with the Dumbbell resting on the floor and the athlete standing tall. At the call of “3, 2, 1… go!” the athlete will reach down and begin the Dumbbell snatches, alternating arms after each repetition. Once all reps are complete, they will move to the Box and perform 15 Burpee Box Jump Overs, then move back to the Snatch, etc.
In each round, the number of repetitions of the snatch will increase. This workout ends when the feet land on the ground on the other side of the box on the final rep.
Every second counts in this workout. Score will be the time it takes to complete all 225 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, their score is 10:32. There is a 20-minute time cap. If they do not finish all 225 reps before the time cap, their score will be the number of reps completed.
Movement Standards
Dumbbell Snatch: The Dumbbell snatch starts with both heads of the Dumbbell on the ground. The athlete must lift the Dumbbell overhead in one motion. A Clean-and-Jerk is not allowed. Touch-and-go is permitted. Bouncing the Dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The athlete may not use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition.
At the top, the athlete’s arms, hips, and knees must be fully locked out, with the Dumbbell clearly over the middle of the athlete’s body when viewed from profile. The rep is credited once the athlete has reached lockout. The athlete may choose to do a Split Snatch. However, both feet must return in line under the athlete’s body while the Dumbbell is locked out overhead for the repetition to count. Athletes may not receive any assistance in resetting the Dumbbell.
Burpee Box Jump Over: The Burpee Box Jump Over starts with the athlete facing the Box while touching their chest and thighs to the ground and finishes with the athlete jumping over the Box. In the bottom position, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line. Athletes may step or jump in and out of the push-up position.
A two-foot takeoff is always required, and only the athlete’s feet may touch the Box. After landing on the Box, the athlete may jump or step off to the other side. Alternatively, the athlete may jump completely over the Box. If jumping over the box, the feet must pass over the Box, not around it, and the athlete must use a two-foot landing. There is no requirement to stand tall while on top of the Box. Each rep is counted when the athlete lands on the ground on the opposite side of the Box. From there, they may begin their next rep.
WOD 66 – 2021 – Open 21.2 = 17.1
Técnica do Dia – Skills Wods
| 3 rounds | ||
| 30 | Jumping Jack | |
| 10 | Air Squat | |
| 5 e 5 | Spider | |
| 2 rounds | ||
| 6 | Burpee broad jump | 1m |
| 8 | Snatch Item alt | |
| 10 | Hang Squat Snatch PVC |
Treino do Dia
For Time
RX
| For time | cap 20′ | |
| 10 | DB Snatch Alt | 15 / 22,5kg |
| 15 | Burpee Box Jump Over | 50/60cm |
| 20 | DB Snatch Alt | |
| 15 | Burpee Box Jump Over | |
| 30 | DB Snatch Alt | |
| 15 | Burpee Box Jump Over | |
| 40 | DB Snatch Alt | |
| 15 | Burpee Box Jump Over | |
| 50 | DB Snatch Alt | |
| 15 | Burpee Box Jump Over |
Scale
10 – 20 – 30 – 40 – 50 rep
Dumbell Snatch Alternado
10/15 kg
15 – 15 – 15 – 15 – 15 rep
Burpee Over Box ( Facing)
50/50 cm ( Step up)
Time Cap 20’00”
Equipments Free
10 – 20 – 30 – 40 – 50 rep
PVC Hang Squat Snatch
15 – 15 – 15 – 15 – 15 rep
Burpee Broad Jump 90cm
Time Cap 20’00”
Foundations
10 – 20 – 30 – 40 – 50 rep
DB 5kg or Household item Snatch
15 – 15 – 15 – 15 – 15 rep
Burpee Broad Jump 90cm
Time Cap 20’00”
*Cool down:
| Stretchs and Mobility |
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Thiago Martinez
Head Coach Crossfit
(Http://www.crossfitdadiva.com)