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17.1: Warm up & tips

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17.1 has arrived, and lucky for us, we’ve all done thousands of dumbbell snatches and burpee box jumps in our 360 classes. However, I do want to discuss a few things – namely how to warm up and how to attack this bear of a workout.  

It’s important to note that both of these movements involve explosive hip extension, so those of you who are susceptible to lower back tightness will need to pay special attention to warming up the hips and glutes. We’ll also be dealing with a lot of shoulder fatigue, so make sure you warm up your shoulders through a full range of motion. I will list an entire warm up series at the end of this post for you to tackle prior to the workout.

There isn’t too much strategy involved with this workout, but it’s important to know that this will be a very different workout for everyone. For those of you with a good engine, this will be a faster-paced 11 to 15 minute effort. For others, it will be highly aerobic and paced the whole way through. Consistent, efficient movement will be key here. Focus on steady movement instead of small sets with a lot of standing around. Be deliberate and controlled on the burpee box jumps, but keep moving. Minimize hip extension on top of the box to maintain speed and take some pressure off of the lower back.

Warm up well and have fun!

Warm up Series

3:00 row or bike @ moderate pace

1 round
8 scap push ups
8 band pull aparts
8 plate external rotation
8 shoulder I’s, Y’s, & T’s

2 rounds
12 banded lateral walks (each direction)
12 supermans
12 hollow rocks

2 rounds
4 alternating DB snatches
4 burpee box jump overs

17.1 – Workout

For time (20 minute cap):
10 DB snatches
15 burpee box jump overs
20 DB snatches
15 BBJO
30 DB snatches
15 BBJO
40 DB snatches
15 BBJO
50 DB snatches
15 BBJO

RX men use 50 lbs and 24″ box (and must jump)
RX women use 35 lbs and 20″ box (and must jump)
Scaled men use 35 lbs and 20″ box (step ups ok)
Scaled women use 20 lbs and 20″ box (step ups ok)

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