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Noah Sager

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17.5 Warm-up & Strategy

March 24, 2017

Prehab: Day 5

 

  1. Warm-up
    Row 600 meters
    *First 200 at 10K pace, second 200 at 5K pace, final 200 at 1K pace
    3 rounds:
    4 Thrusters (95/65)
    20 Double-unders

  2. CrossFit Games Open 17.5
    10 rounds for time:
    9 Thrusters (95/65)
    35 Double-unders

 

Strategy:
Well, it couldn't be much more simple. If you're in contention for a Regionals spot, this has to be performed perfectly. Fast and unbroken thrusters followed by focused and unbroken double-unders. If 95 lbs is a heavy thruster for you, or you cannot do 35 double-unders unbroken, disregard the following advice and the above warm-up.

 

Thrusters
Guaranteed, people will underestimate these thrusters. If you're fast, there will be a very short break between your sets of 9 for 90 total reps. Having said that, it is light. If you drop it, it better be because you failed a rep, not because it hurts. Hang on! This is the last workout of the Open! Stay composed and relax your face. Yes, relax your face. It helps you manage your heart rate and breathe. You should look bored for the first 7 rounds or so. It's 95 lbs and it's only 9 reps, you can do it.

 

Double-unders
Focus! Stay unbroken. This is a workout that each trip up is going to cost you points on the leaderboard. Stay focused, calm and consistent. You may also get to learn a lot about your double-unders. If you're missing because your shoulders are on fire, you need to work on relaxing your shoulders and flicking the wrists. Work on that during your warm-up. Relaxed shoulders, traps down (don't shrug), and fast wrists. Let the judge count and you focus on those things and breathing.

 

Transitions
There will be a lot of people who go completely unbroken and still take 10 minutes. Transition times are going to be important for a fast time. Set your rope nearby and facing your barbell. That way you can finish your thrusters, take 2-3 steps back and grab your rope to get started. As soon as you finish, set your rope down in a controlled fashion (don't throw it down and have to untangle it between rounds), then step right to that barbell and pick it up. It's going to hurt, but it's only pain. You can do this. Let's go!

 

As always, good luck and have fun,
Coach Willis

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