# @dekacomp on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/C382Pn-t0RO
- **Gondola URL:** https://gondola.cc/posts/11333873-dekacomp-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/eb9e9c838d.jpg
- **Posted:** 2024-03-01T00:00:34.000+00:00
- **Account Owner:** Deka Comp (@dekacomp) — https://gondola.cc/dekacomp

## Caption

TIPS FOR 24.1 💥💥

Some thoughts:

▪️Overall: this is a long 180 reps. For those of you who won’t be like a games athlete you saw on tv. Take planned breaks that only last 5 seconds max. If you are more fit, take less of these breaks, if you are less fit take more. 

▪️DB snatch: you need your hips for the burpees (flexion) if you are getting under your DB, this is going to cause more fatigue in the hips. Most of us can chainsaw pull / muscle snatch that thing and breathe through smooth reps here. Don’t let the heart rate get too high though. 

Also, make sure athletes are loading the post chain by reaching back to the heels with each snatch rep. One good thing about the single arm aspect is you can easily maintain a hook grip.

▪️Burpees: line the hips up with the DB when you’re on the ground. The DB will be closer to your feet making the jump easier. Stay low on the jump over the DB to save the hip.
You can adjust the pace for the whole workout on the speed of these burpees. 

It’s best to jump back and step up when they’re lateral. Step up with right leg first for a left jump and be leaning in that direction before the jump. Step up with the left leg for a right jump.

▪️Final thoughts: remember to pay attention to your hips. This is the body part that never gets a break. Assuming most will feel their upper body getting jacked up after the 21’s, but the true fatigue creation will be caused by the lesser noticeable hip fatigue.

Have fun!!! 

— The Deka Comp Team
#dekacomp #forthewilling #dekacompathletes #intheopen #theopen2024 #crossfit #crossfitcommunity #24point1 #tipsandtricks

johanyjutras 📷

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## Tags

24point1, theopen2024, dekacomp, crossfit, dekacompathletes, forthewilling, crossfitcommunity, tipsandtricks, intheopen

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