5 Rounds for Time
40 Double Unders
30 Lunges in place (15 each leg)
20 Alt DB Snatch @50lbs/35lbs
Time cap: 15 minutes
WODprep Strategy Top Tips:
Heading straight into the double under, aim to go unbroken. Focus on controlling your breathing and keeping your heart rate down. With practice, this will become a game changer.
Moving on to 30 lunges in place. That’s 15 lunges on each leg. Grab a weight that challenges you but allows you to maintain proper form. Keep your chest up, shoulders back, and step forward with control. Engage your core and glutes as you lunge. If you need to break up the 30 reps, go ahead and do so. You could aim for two sets of 15 or three sets of 10.
Now, onto the 20 alternating dumbbell snatches. Grab a 50-pound dumbbell if you’re a guy, or a 35-pound dumbbell if you’re a gal. Start with the dumbbell on the ground between your legs. Then, explode up, extending your hips and knees, and pull that dumbbell up. As it reaches shoulder height, quickly rotate your hand and punch upward to lock it out overhead. Alternate hands after each rep. If you need to break up the snatches, that’s totally fine. Try something like four sets of five or two sets of ten, resting briefly between sets if necessary.
Tripping on your Dubs? Check out our video below:
The only links you need for the 2023 CrossFit Open:
Blog: 23.2 Open Strategy Re-do
YouTube Video: CrossFit Open 23.1 Strategy & Tips
YouTube Video: CrossFit Open: 5 Stages of 23.1
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