2017 Open Dumbbell Weights Announced
February 3, 2017
Dumbbells have been a frequently used piece of equipment since CrossFit’s inception and have been used at some stage of the CrossFit Games season nearly every year since 2009. However, dumbbells have yet to be used in an Open workout. Until now.
Dumbbells will be part of the required equipment for the 2017 Open workouts. See below for the weights needed to accommodate each division.
Rx
50 lb. (22.5 kg)
35 lb. (15 kg)
Other Divisions, including Masters 55+, Teenagers and Scaled
35 lb. (15 kg)
20 lb. (10 kg)
10 lb. (5 kg)
Note:
• Kilogram dumbbells cannot be used by athletes competing in the U.S. or Canada.
• If you are using adjustable dumbbells, the largest plates allowed are standard-sized 10 lb. (5 kg) metal change plates (9 in. in diameter).
• When the dumbbell is at rest, the bottom of the handle cannot be more than 4 in. off the ground.
• Any athlete using an unconventional or unmarked dumbbell will need to confirm the weight of the dumbbell on a scale and clearly show the height of the handle with a measuring tape in their video submission.
• Kettlebells, fat bells or other non-traditional dumbbells are not allowed.
Warm Up:
3 Rounds
KB/DB
5 Deadlift
5 Cleans
5 Push Press
Movement of the Week:
3×8-10 of 90/90
3×8-10 of Rear Fly
Strength:
Clean
2×5 at 65% With a 3 sec pause at the top of the “Lift off” or right above the knees
Front Squat
3×4 at 65% With a 5 sec pause in the bottom position of each rep
Metcon:
Teams of 2 (20 Min Cap)
Each Partner has to complete 5 Rounds
RX 50/35
Scaled 35/20/10
4 DB/KB Turkish Get Ups (1 each arm)
6 DB/KB Man Makers https://www.youtube.com/watch?v=gczI5sINn9U
8 DB/KB Front Squat
10 DB/KB Single Arm Snatch (5 each arm)
12 DB/KB Floor Press
One athlete has to complete a full round before switching out. EMOM the “resting” partner has to complete 5 ring dips
Elite Competition Class
1. Snatch
60%/1
65%/1
70%/1
(75%/1)3
2. Clean & Jerk
65%/1
70%/1
(75%/1)3
3. Back Squat
(70%/3)3
4. Conditioning
AMRAP 14:
75 Wallballs (20/14#)
60 Calorie Row
45 1-Arm DB Snatch (50/35#)
30 C2B Pull-ups
