“CrossFit Games Open 11.1 and 14.1”

CrossFit Kennett Square – CrossFit


1. Weightlifting – Power Snatch or Accessory

2. Conditioning – “Open 11.1 and 14.1” or “Dumbbell 14.1”


CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Last performed: 5/25/2017

Delta – at home modifications:

Jump Rope – Lateral Bar Hops or Lateral Line Hops

Power Snatch – Dumbbell Option below or 30 Broomstick Snatches (as fast as possible)

Dumbbell 14.1 (AMRAP – Rounds and Reps)


10 min AMRAP

30 Double Unders

15 Alternating Dumbbell Snatches (50/35)


50 Single Unders

15 Alternating Dumbbell Snatches (35/20)


Power Snatch

– Build to a touch and go 5

– Don’t regrip from the floor; must be fluid

– Test your limits with this one


3 sets (not for time)

10 Tall Kneeling Preacher Curls (5 each side) (standard curl on the way up, turn wrist at top, palm down on the way down)*

10 Lawn Mower Rows (each side)



Neighborhood Run (4 minutes)


Gettin’ Dynamic – “Down and Back” half of the driveway or gym space or across your kitchen

High Knees

Butt Kicks

Spider Crawl with a Reach

Cow Grazers

Stiff-Leg Bear Crawl

Crab Walk (we know you missed it!)

Bunny Hops


With a Broomstick or PVC or Towel

10 Dislocates

10 Around the World (each direction)

10 Sots Press (behind neck, wide grip, from a squat, press overhead)


Warm-up Power Snatch

Barbell – 3x Each (wide, snatch grip for all): Deadlift, High Pull, Muscle Snatch, Behind the neck for Behind the Head Press, Quarter Squat Snatch Balance, around front for full Power Snatches

Dumbbell – 5x Each – (chest up!) deadlift, deadlift + shrug, high pull, strict pres each arm, alternating dumbbell snatches


Practice dubs!

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