CrossFit Sweat Shop – Walnut Creek

From the Blog

17.4!

Open 17.4 is a repeat of last year’s 16.4! For many, this was just getting some HSPU. For others it was getting TO the HSPU. Just as it was last year, it is about pacing early on the deads and breaking them up in small sets. You can manage a faster pace by doing them in small sets but resting quickly. Deads get very intense quickly so don’t dive in to redline this early in the game. Wall ball reps need to be consistent. If you do sets of 10’s and have to rest more than 10 seconds, you might as well break it up into sets of 5’s. Rowing needs to be efficient and at your own pace. Don’t dive into redline unless you know it will be down to the wire to get a couple reps in. As far as the HSPU, if you have a minute or less, go ahead with a bigger set than usual as you won’t have much time for small sets. If you have lots of time, break them up into small sets and avoid failure until the very end. Ask the coaches for more tips before you go!

17.4


Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-upsSuggested warm-up:
Jog 200m
Banded Hamstring Stretch
Megatron Hip Distraction

-Row 30 Calories b/t 650-950 cal/hr
-Transitionals (Samson, Elbow to instep, Straight leg march, Butt kicks, knee hug to lunge, high knees)
-Banded hip circles/lateral walks
-Good mornings with empty bar 1×10
-3 x 5-7 Deadlifts ascending to 20# over weight used for workout
-2 x 8 Wall Balls
-Handstand practice!
Good luck yall!

1 comment

  1. Roy - March 18, 2017 8:05 pm

    I must say, I’m anti jogging before this workout. Other than that I wish I could do this workout again.

    Reply

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