Open Workout 17.4
AMRAP 13 Minutes:
55 Deadlifts
55 Wall Balls
55 Calorie Row
55 Handstand Push-Ups
Men’s Rx: Deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women’s Rx: Deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Men’s Scaled: Deadlift 135 lb., throw 20-lb. ball to 9-ft. target, and perform Hand-Release Push-Ups
Women’s Scaled: Eeadlift 95 lb., throw 10-lb. ball to 9-ft. target, and perform Hand-Release Push-Ups
Be sure to review the movement standards, especially for the HSPUs and Hand-Release Push-Ups. Remember to record all tiebreaker times.
Andre L. enters the 17.4 pain cave at last night’s Friday Night Lights event
Tips for Open Workout 17.4
By David Osorio
Deadlifts
Before we talk about strategy, it’s important to mention that maintaining a neutral back position should be your #1 priority. The Open IS a competition, but if you’re reading this, you’re probably not going to Regionals, so take a chill pill and train smart. If the Rx’d loads (225/155) are simply out of your wheelhouse, then hit up the scaled version (135/95), which is going to be far more of a suckfest because you’ll get much farther in the workout AND you won’t feel like shit afterwards.
If you can maintain a good back position at the Rx’d weight but 55 reps at that load is going to be really challenging to get through, you’ll have to consider what you want to get out of this workout. The workout is a 13:00 AMRAP and that should be PLENTY of time to get to the erg for most folks. If you’re not sure you can make it out of or far beyond the Deadlifts, I would strongly consider the scaled option. Be realistic. As always, “know thyself.”
For the Deadlifts, I recommend 4-8 sub-max sets, ideally with a decreasing rep scheme. Below are a few options to consider, but you should write a plan that makes sense for you. And have a back-up plan in case you get “punched in the face” by this workout.
4 Sets: 20-15-10-10
5 Sets: 12-12-11-10-10
6 Sets: 14-12-10-8-6-5
The “Everything is Fine” Plan: 5 x 11
Often people are going to have to end with smaller sets than they anticipated, so don’t be surprised if your 2 sets of 10 become 4 sets of 5. Regardless, keep every set sub-maximal so you don’t blow up and end up needing to take huge rests. On a related note, with high-rep workouts like this, there are going to be lots of breaks in your sets, so stay on task and focus on either how many breaths you take or how many seconds have passed. A rest period is NOT a time to “tune out.” It’s a shift where you begin to bias intentional deep breathing and a producive internal dialogue, really whatever makes you feel like you’re in control of the workout and not the other way around. Perhaps you take 5-8 breaths or :10 of rest between each set.
Wall Balls
The rep pacing for the Deadlifts also applies to the Wall Balls. Keep your sets sub-maximal and manage your rest periods. As someone who really hates Wall Balls but has gotten considerably better at them, I recommend focusing on consistency and breathing. Every single rep should feel similar to the last one both in how your squat is organized. Minimize spin on the ball and use your arms enough to accelerate the ball over the line. If the ball is spinning all over the place, if your feet are shuffling around, or if each rep feels a little different, you’re going to have a much harder time finding a groove with this movement.
Because there’s a throw and a catch, the variance in forces you’re dealing with are greater than those of most other CrossFit exercises. Try to find your rhythm and tune into whats happening. Perhaps even more importantly: BREATH! The WHOLE time. A lot of people tend to hold their breath at least partially as they brace to catch the ball or accellerate up to throw it. This makes you feel a little more stable but its going to catch up to you FAST.
Rowing
You’re going to walk over to that erg like a wounded animal, so (assuming you have time) I recommend getting on and starting to row at what feels like a 70% intensity pace, then gradually building up to 80% or so. If you’re not used to thinking about calories per hour, This link will help you match 500m splits to the corresponding calorie output.
Again, make sure you’re breathing. At this point in the workout, you really need to be aware of the clock. If you’ve got 1:00 left, you’re going to have to make this the worst minute of your life. I like to tell myself, “Well I can hold my breath for over 2:00, so I can certainly ‘feel’ like I’m drowning for a minute. Remember, tie break times matter in this workout, so if you don’t have Handstand Push-Ups, this is where your workout ends.
Handstand Push-Ups
Congratulations! You made it to the HSPUs. You’re so elite! This is gonna be crunch time so you need to be aggressive but stay composed. It’s not uncommon to feel a little punch drunk coming off the erg, so take a quick moment to organize yourself and shift your focus to the new movement while being aware of how much time you’ve got left. With the Open standards for HSPUs, LOTS of people are giving way silly no-reps because they’re not taking the time to properly set up each rep. Pointing your toes “down” toward your face will elevate your heels and give you less potential for getting no-repped. You might even ask your judge to say “ok” when your heels are above the line before your first rep.
How you approach the reps is going to be completly based on how strong you are at this movement, but you need to start chopping away and taking the shortest rest periods you need. If you start missing reps, BACK off and take a breath. Don’t kick up to that wall unless you’re 100% confident you’ll hit at least 1-2 reps.
Oh and have fun! Remember, it’s ONLY 13:00. HOW BAD COULD IT BE?
How did 17.4 go for you? Tell us in the comments!
News and Notes
- SCHEDULE CHANGE: Strong Fit has been moved to Sundays at 8am for the duration of the Open.
- The final Look, Feel, Perform Better Challenge Info Session and Q&A is tomorrow at 12:00pm in the Annex. All participants, no matter where you’re at with successes and failures of the challenge, are invited to attend the final meeting of this year’s Challenge. We’ll talk briefly about what to do after 12 weeks of dieting and what to do next, followed by an open Q&A.
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What Comes After Tinder? NY Mag
Open Workout 17.4 Movement Standards CrossFit
Come out to the gym at 7pm tonight, when we’ll be hosting a battle of CFSBK’s best during a Gauntlet-Style Friday Night Lights event. There will be two heats, 7:00pm and 7:30pm, during which 2 designated competitors from each of our intramural teams will throw down against each other in an epic battle of strength and conditioning | Photo by Thomas H. 
Don’t mess with Jill C. or the rest of WHAMRAP! 
