5 Key Points for 24.1

• Weakness before strength

  • Start with your weak arm for each new set of DB Snatch. For the first set of 21 you will be fresh. From there, the second of snatches each round will feel better with your strong arm.

• Drop it like it’s hot

  • This is a burpee workout, push the pace as much as you can here. As the workout progresses your shoulders will begin to fatigue which will make coming off the ground more mentally challenging. Force yourself to drop. As soon as both feet hit on the other side of the DB, hit the deck.

• Pause DB Snatches?

  • A slight pause at the top of each rep to allow you to breathe will keep you in a good rhythm and can allow you to manage your heart rate better coming off burpees.

• 🎶Get low, get low, get low🎶

  • Stay low on the burpees when going over the DB. Standing all the way up takes more time and can cause you to rest after hitting on the other side. You will be closer to the ground, so you might as well drop for the next one.

• Paralysis by analysis

  • Don’t overthink this one. It is a really a good, old-fashioned “put your head down and go” type workout. As Alexis Raptis put it, “Go Harder than you think.” It reminds me of a CrossFit OG, James Fitzgerald. He typically would send it on every workout and just see how long he could hold on. Could be a good idea on this one.

GOOD LUCK EVERYONE!

For Time: 15 minute time cap

21 DB Snatch (arm 2) @50/35

21 Burpee over DB

21 DB Snatch (arm 1)

21 Burpee over DB

15 DB Snatch (arm 2)

15 Burpee over DB

15 DB Snatch (arm 1)

15 Burpee over DB

9 DB Snatch (arm 2)

9 Burpee over DB

9 DB Snatch (arm 1)

9 Burpee over DB

*General points for the DB Snatch: both heads of the DB must touch the ground, chest up, big push with the legs to get momentum into the DB, muscle snatch if it is light, drop under each rep if it is a little heavier for you…might need to use both as the workout progresses. You may start with whatever arm you want each round, must use the other arm on the second set of that rep scheme.

*General points for the Burpee over DB: you do not have to stand all the way up when jumping over the DB, it will allow you to go faster to stay bent over, two foot take-off or landing are NOT required

*Strategy: Push hard to do the snatches unbroken, a slight pause and breath at the top of each rep can help with a breathing rhythm, the more you bend at the waist the more your back will blow up, try to keep your chest up. This is ultimately a burpee workout. Find a pace at the very beginning you have the best chance of maintaining. Shoulders will get pretty smoked as you progress. getting up from the burpee is going to start to be mentally challenging. Force yourself to drop as soon as your feet hit the ground. Step back and up one foot at a time to get up and go down if needed. Anything that can keep you moving. As Alexis Raptis said after the workout, “Go harder than you want to go.” Great advice, it’s going to get rough, break down those mental barriers.