For TimeMetconBenchmark20:00
Open 21.2
Weightlifting
Gymnastics
Solo
Workout Details
For Time
20:00
For Time:
10Dumbbell Snatch
↳ 50/35 lbs (23/16 kg)
15Burpee Box Jump Over
20Dumbbell Snatch
↳ 50/35 lbs (23/16 kg)
15Burpee Box Jump Over
30Dumbbell Snatch
↳ 50/35 lbs (23/16 kg)
15Burpee Box Jump Over
40Dumbbell Snatch
↳ 50/35 lbs (23/16 kg)
15Burpee Box Jump Over
50Dumbbell Snatch
↳ 50/35 lbs (23/16 kg)
15Burpee Box Jump Over
Time Cap: 20 minutes
Coaching Tips
Strategy
- 1Break up the Dumbbell Snatches into manageable sets (e.g., 5s or 10s) to prevent fatigue and maintain form.
- 2Keep transitions smooth, aiming to switch from one movement to the next with minimal rest.
- 3Focus on explosive hip extension in the Dumbbell Snatch to effectively lift the weight overhead.
- 4For the Burpee Box Jump Overs, conduct the burpee quickly and ensure a strong landing on top of the box to maintain momentum.
- 5Consider pacing the Burpee Box Jump Overs, ensuring you have enough energy left for the consecutive snatches.
Safety Considerations
Technical Focus
Maintain a neutral spine during the Dumbbell Snatch to avoid lower back injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jump Rope - 2 min
Mobility:
- 5-10 Dynamic Shoulder Stretch - 30 sec(Focus on loosening up the shoulders.)
- 5-10 Hip Opener Stretch - 30 sec(Get the hips ready for the snatch and jump.)
- 5-10 Ankle Mobilization - 30 sec(Ensure good ankle range of motion for jumping.)
Activation:
2 rounds- 5-10 Dumbbell Snatch (light weight) - 30 sec(Focus on form.)
- 5-10 Box Step-Ups - 30 sec(Warm-up for the Box Jump Over.)
Scaling Options
Intermediate
Reduce weight and/or reps for the Dumbbell Snatch; keep Burpee Box Jump Overs the same.
- 1
dumbbell snatch
Reduce weight
Weight: 40/25 lbs (18/11 kg)
- 2
burpee box jump over
None
Scaled
Further reduce weight and/or reps for the Dumbbell Snatch; options for Burpee Box Jump Overs.
- 1
dumbbell snatch
Reduce weight
Weight: 30/20 lbs (14/9 kg)
- 2
burpee box jump over
Box Step-Overs instead of Jump Overs