Workout Of The Week

This week’s workout of the week is an Open style workout! More and more of these are popping up as the CrossFit Open gets closer! Simple, effective, mid-range workouts full of movements we can expect to see pop up in this yearly event!


As many rounds as possible in 12 minutes:
60 Double Unders
30 alt. Dumbbell Hang Snatch (50/35)
15 Burpees to Target

This workout was a surprising challenge for our shoulders! While the movement patterns are very different, our shoulders never got a real break!

The double unders are our best shot at settling the shoulders, especially if we can utilize the wrists to get that rope spinning! We should be striving to get these done in :30-:45, so scale these by reducing the volume, switching to singles, or ditching the rope for some penguin taps!

The dumbbell hang snatch is designed to be at a weight that we can do the 30 reps unbroken. As we switch hands every rep, we want to adopt a sustainable pace in order to keep that bell off the floor. Pausing at the top for a quick breath is a great way to work through each set unbroken! Choose a weight for yourself that will allow you to hold onto that dumbbell!

Our burpees today are to a target that is about 6 inches above our max reach. The only way they differ from regular burpees is that we have to jump and tap the target with both hands to complete each rep! This slight distinction will slow things down, so we have to push the pace here and not get lost in this extra range of motion!


Three full rounds is a solid target for today’s workout! Can you push the pace and make it to four??

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