OPEN WOD 17.2

When did you come close to death?

How to Prepare your Body for 17.2:

For 5-10 minutes, performing the following:

·         5 Straight Leg Raises Each Leg

·         10 Band Pull Aparts

·         5 Kips (progress this to knee-ups, ttb or CTB by the end of the warm up)

·         3 Dumbbell Cleans (start light and progress heavier)

If you need additional warm up and prep for the lunges, throw 5 reps stepping lunge each leg into each round.

 

Here are some more detailed instructions for each movement:

Straight Leg Raises
The active straight leg raise drill prepares the hip and posterior chain to go into flexion, which is beneficial when preparing for all the dumbbell cleans and toes to bar. Make sure to keep your core engaged and get all the motion at your hip joint and not in your low back. These reps should be done slow and controlled, not ballistically. 

Band Pull Apart
This is a shoulder intensive workout that is going to require proper preparation of the shoulders and upper back. The band pull apart will prime these areas. Use a thin band and perform 10 reps slow and controlled. These are not as effective when done fast, so take your time

Kips
We need to prepare the shoulder joint for the demands of toe to bar and bar muscle ups. The first round of the warm-up, perform 5 kips. The next round, perform 5 toes to bar. The 3rd round do 5 chest to bar pull ups, and the last round (if you have time) throw in some bar muscle ups.

Dumbbell Cleans
Start lighter than the working weight and progress to a heavier weight each round, until you get to the working weight

 

Strategy & Tips for the CrossFit Open 17.2 Workout

Lunges

The walking lunges should essentially be rest. Make sure you’re catching your breath as much as you can with the lunges. Move steadily, not uncontrollably. Walkthrough or step together for these, but either way, do not to put those dumbbells down!

Do not death grip! Use a modified front rack with the elbows up so you can get the handles “resting” in your palms and the rear heads of the dumbbells sitting on your shoulders.

Cleans

These can get frustratingly difficult! Use a true power clean vs. a muscle clean. A small amount of not pulling so high rep after rep can help with grip.

Remember, do not drop after 8 (last rep) and then have to re-clean the dumbbells to get going on the lunges!

Clean Lunges
The lunges shouldn't be super difficult in this workout, but they eat up a lot of time. And with movements that eat up a lot time, making sure efficiency is appropriate is key. One front in front of the other and continue moving. Don't worry about if you wobble a bit, just keep on moving. It can help to point the toes a little inward when stepping ahead just like a split jerk to improve balance.

Toes-to-bar

These are not big sets, but they may not feel super comfortable after the first round. If you break them up, take fast breaks and hop back up on the bar. Tried and tested, quick doubles or singles will be faster than larger sets with longer rests.

You will want to get through the toes-to-bar rounds as quickly as possible to have the time you need in the rounds with bar muscle-ups.

Bar Muscle Ups:

For most of us, these are big sets of bar muscle-ups. You will be feeling your grip and breathing hard when you get to these, avoid going to failure! Do not get discouraged if you do not have a bar muscle-up. So, get through the toes-to-bar rounds as quickly as possible and then use all your remaining time to try to get one bar muscle-up.

Transitions:

Be smart about your transitions - think about how you are going to go back and forth between the DBs and the bar here. The workout has a lot of moving parts and a lot of transitions. Make sure this is smooth and thought out so that you are not wasting time trying to find DBs that you dropped.  Use transitions wisely to shake your hands out, breathe, etc. But again, try not to let transitions get too long. Always get on to the next movement a little sooner than you want to.

Breaks:

Large chunks of this workout will need to be broken up into smaller sets, so you must pay attention to your rests. You want enough of a break to successfully tackle the next set, but do not let the time get away from you

Bar muscle ups are one of those movements that are gone when they are gone. Make sure that you are always leaving one in the tank. Take a little bit of rest and think about cranking the next time you get up on the bar. 

MOST IMPORTANT:

Have fun, enjoy the community around you and give everything you’ve got!

CrossFit Games Open 17.2 (AMRAP - Reps)

12 Minute AMRAP

2 rounds of:
   50-ft. weighted walking lunge
   16 toes-to-bars
   8 power cleans
Then 2 rounds of:
   50-ft. weighted walking lunge
   16 bar muscle-ups
   8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

Prior to starting this workout, each athlete will need to mark
a starting point on the floor, measure out 25 feet and make
another mark on the floor at the turnaround point. Additionally,
intermediate marks must be made at every 5-foot interval, each
of which represents 1 rep of the lunge. This workout begins with
the dumbbells resting on the floor and the athlete standing tall.
At the call of “3, 2, 1 … go,” the athlete will lift the dumbbells to
the shoulders and lunge forward with them for 25 feet, turn
around and lunge back 25 feet. They then will perform 16 toesto-bars
and will finish the round with 8 dumbbell power cleans.
Round 2 will be performed in the same fashion. For rounds 3 and
4, 16 bar muscle-ups will be performed in place of the toes-tobars.
Rounds 5 and 6 will go back to toes-to-bars, rounds 7 and 8
to bar muscle-ups, etc.
The athlete’s score will be the total number of repetitions
completed before the 12-minute time cap.

CrossFit Games Open 17.2 Scaled (AMRAP - Reps)

12 Minute AMRAP

2 rounds of:
   50-ft. weighted walking lunge
   16 hanging knee-raises
   8 power cleans
Then 2 rounds of:
   50-ft. weighted walking lunge
   16 chin-over-bar pull-ups
   8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between hanging knee-raisesand chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 Masters 55+ (AMRAP - Reps)

12 Minute AMRAP

2 rounds of:
   50-ft. weighted walking lunge
   16 toes-to-bars
   8 power cleans
Then 2 rounds of:
   50-ft. weighted walking lunge
   16 chest-to-bar pull-ups
   8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds

Out of Town WOD

15 min AMRAP

12 OH Walking Lunges
10 Burpees
5 Broad Jumps

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