THE PROFESSOR PROJECT
CROSSFIT OPEN 21.2 GUIDE
PACING & STRATEGY
Week 2 of the 2021 CrossFit Open has a very different feel than Week 1. This week is all about that engine!
Before reading any further be sure you have read over the workout description and movement standards and give Brent’s initial thoughts video a watch (if you are a part of The Professor Project Premium).
This workout has a cool structure with ascending reps on the dumbbell snatches and consistent reps per round on the burpee box jump overs. It is important to not get sucked into the trap of “lower” volume on the dumbbells in the early rounds. The first set of 15 burpee box jump overs can be a trap. You want to find a pace that is sustainable or maybe even on the conservative end of the spectrum for the first round. More on that below in the “Dumbbell Snatch” section.
This workout comes down to keeping a consistent pace of seconds elapsed per rep completed. The split times per round on the burpee box jumps should be very consistent. For example, if you complete 1 rep of burpee box jump overs every 5 seconds it will take you a total of 1 minute and 15 seconds to complete all 15 reps of that set. Your goal moving forward is to maintain that split time across the next 4 sets. Same goes for the dumbbell snatches; if you take 3 seconds to complete 1 rep the first round will take you 30 seconds to complete the 10 reps then you can expect a 30 second increase in elapsed time per round as the reps increase by 10 each round.
Here are some examples:
To complete the workout at the 20 minute CAP:
Round 1: 10 DB Snatch @ 1 rep every 5 seconds pace = 50 seconds + 15 Burpee Box Jump Overs @ 1 rep every 6 second pace = 1:30 ; Elapsed Time = 2:20
Round 2: 20 DB Snatch @ 1 rep every 5 seconds pace = 1:40 + 15 Burpee Box Jump Overs @ 1 rep every 6 second pace = 1:30 ; Elapsed Time = 5:30
Round 3: 30 DB Snatch @ 1 rep every 5 seconds pace = 2:30 + 15 Burpee Box Jump Overs @ 1 rep every 6 second pace = 1:30 ; Elapsed Time = 9:30
Round 4: 40 DB Snatch @ 1 rep every 5 seconds pace = 3:20 + 15 Burpee Box Jump Overs @ 1 rep every 6 second pace = 1:30 ; Elapsed Time = 14:20
Round 5: 50 DB Snatch @ 1 rep every 5 seconds pace = 4:10 + 15 Burpee Box Jump Overs @ 1 rep every 6 second pace = 1:30 ; Elapsed Time = 20:00 (the CAP)
On the other end of the spectrum; to complete the workout at 10 minutes you need a pace like this:
Round 1: 10 DB Snatch @ 1 rep every 2 seconds pace = 0:20 + 15 Burpee Box Jump Overs @ 1 rep every 4 second pace = 1:00 ; Elapsed Time = 1:20
Round 2: 20 DB Snatch @ 1 rep every 2 seconds pace = 0:40 + 15 Burpee Box Jump Overs @ 1 rep every 4 second pace = 1:00 ; Elapsed Time = 3:00
Round 3: 30 DB Snatch @ 1 rep every 2 seconds pace = 1:00 + 15 Burpee Box Jump Overs @ 1 rep every 4 second pace = 1:00 ; Elapsed Time = 5:00
Round 4: 40 DB Snatch @ 1 rep every 2 seconds pace = 1:20 + 15 Burpee Box Jump Overs @ 1 rep every 4 second pace = 1:00 ; Elapsed Time = 7:20
Round 5: 50 DB Snatch @ 1 rep every 2 seconds pace = 1:40 + 15 Burpee Box Jump Overs @ 1 rep every 4 second pace = 1:00 ; Elapsed Time = 10:00
Of course there are many different iterations of the examples above. These are here as a guide to get your thinking about what pace makes sense for you. You can work to discover this during the warm-up provided. Let’s focus on each of the movements now.
- Check the video Brent made on The Professor Project website on this movement for efficiency tips.
- You can also find Jeremy Meredith’s video on the Private Facebook Page on there with a different dumbbell snatch technique that you may like to use.
- NOTE: There is no standard for lowering the dumbbell to below the head before switching hands this year!
- The average seconds per rep here is usually between 2-5 seconds depending on technique (touch and go or reset on the floor) used and the athlete’s ability
- Don’t be afraid to power snatch these reps to save the triceps and shoulder a bit
- Make sure you are using the legs in more of a “squat” pattern rather than a big bend from the hips - it helps to keep the eyes up to the far wall to keep the chest up through the reps
- Make sure you get the approval from your judge each rep before starting to lower the dumbbell
- Aim to keep a breathing ratio of 1:1 as you move through these reps. It is best to breath in with the dumbbell overhead and breath out as the dumbbell lowers toward and hits the floor
- Make sure you have chalk right at the dumbbell before you start the workout if you are going to need it - small chunks are best to use so you can grab it, crush it to use it, then grab the dumbbell immediately
- Keep the same dumbbell orientation that you have been training with. The dumbbell will either be parallel to your body or perpendicular to your body.
BURPEE BOX JUMP OVERS
- Be sure to set up the box and tape/chalk line before starting your warm-up
- Mark your hands using chalk hand prints or an “X” on the ground exactly where you want your hands to go every single rep to make sure you aren’t wasting energy being to close or far away from the box
- Spend the least amount of time on the ground as possible - get up!
- Use the step-out and step-in style of burpee to maintain consistency in position and rhythm
- Stay low on top of the box with knees and hips bent to increase cycle time and decrease the amount of energy used each rep
- Find a smooth and consistent pattern for stepping down off the box and getting oriented the right way quickly to begin the next rep
- Avoid extra steps or movement at any point during these reps
- This Professor Project Video is FREE and the Box Jump Overs section start at about 12:14. www.theprofessorproject.com/burpees
21.2 PACING AND STRATEGY SUMMARY
- This is a workout where every rep needs to be the same
- It is a very burny workout
- Plan your split times beforehand to stay on pace
- Keep a consistent breathing ratio throughout the workout
Take advantage of the step-up option. The rest of the strategy matches the RX version outlined above. Keep consistent and have some fun!
You have 3 different options for the burpees. These are not burpee box jump overs! Choose the variation that allows you to move well and feel confident as you work through this workout. The pacing strategy outlined above can be of benefit to this division as well. It comes down to knowing your ability and moving within that. Have fun!
21.2 EQUIPMENT FREE
A big note here is that power snatches or power snatch into an overhead squat is not permitted. You must receive the stick in a full squat position with hip crease below the top of the knee. It would be a good approach to limit the distance into the “hang” position you are lowering the stick. Make it very clear that you have lowered from the hip as that is a requirement but do not go all the way to the knee. It will be beneficial to mark where your hands need to be behind the line while doing the burpee portion of the burpee broad jump to limit the number of steps needed to get to the line. Be sure both feet are as close to the line without touching before you begin your two foot take off across the 36” area. You want to toe the line but be sure not to touch it.
21.2 ADAPTIVE - UPPER EXTREMITY
Follow the strategy guide above! A couple notes on the dumbbell snatch - you must only use one arm and only that arm throughout the workout regardless of ability. There is also no touch and go reps permitted. You must place the dumbbell on the ground, open your hand up and off the dumbbell then regrab and complete the next rep.
21.2 ADAPTIVE - LOWER EXTREMITY, NEUROMUSCULAR
Dumbbell hang snatches and (knee) burpees are on the menu for these divisions. The pacing and strategy above applies here as well. Be cautious with the “hang” standard as you work through this workout - see the movement standards for clarification. The hang variation of snatches can add an added challenge to the grip so be smart with your sets on the dumbbell!
21.2 ADAPTIVE - VISUAL IMPAIRMENT
Please use the dumbbell snatch strategy guide above. The burpees in this division do not require a jump at the top. Once you show your judge the full extension of the hips and knees with hands overhead you are free to begin the next rep. Be sure to wait for the judge’s call of a good rep before beginning the next!
21.2 ADAPTIVE - SHORT STATURE, INTELLECTUAL
All the dumbbell snatch strategy above applies here. The burpee broad jump standard is its own for this division. The two foot take off is not mandatory. Your head and shoulders may be over the line while you do the burpee but feet must start on one side of the line and finish on the other side.
21.2 ADAPTIVE - SEATED (WITH/OUT HIP FUNCTION)
It is recommended to take the option of using a lap pad for this workout to cushion the dumbbell’s descent as you get fatigued. Make sure you position your chair with the axle in the correct position. It may be beneficial to mark a spot on the ground where you need to line up the front of the chair so you can keep your eyes forward as you maneuver around the box. Be sure you are spinning away from the box!
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