CrossFit Open WOD 17.4
“CrossFit Open 17.4”
13 Minute AMRAP
55 wall-ball shots
55 handstand push-ups*
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Are You Prepared?
Measurable. Observable. Repeatable.
“The methodology that drives CrossFit is entirely empirical. We believe that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets of any fitness program, can be supported only by measurable, observable, repeatable facts; i.e., data. We call this approach “evidence-based fitness.””
The essence of the Open is to measure our fitness, there is no better way to see improvement in ones fitness than re-testing an old workout to see how much better you’ve become. 17.4 is 16.4 and we’ve done it a handful of times over the course of a year, first on March 20th of 2o16, then again on November 27, 2016 and finally February 10, 2017. You’ve had ample opportunities to perform wallballs, calorie rowing, handstand pushups, and deadlifts.
You are ready for this.
We’ve performed 8 deadlift workouts during our Open Prep Cycle, from heavy sets of 10 to lighter conditioning pieces. Prior to our prep cycle we were performing a 12 week strength cycle, I’m fairly confident we’ll make short work of the Rx weights in 17.4.
- SMALL MANAGEABLE SETS. Find a number that you can perform with easy, over and over again.
- LOAD FROM THE TOP. Don’t rely on singles, rest at the top and touch-and-go your reps. The first rep is always the hardest.
- DON’T GO OUT TOO HOT. Fight the urge to go hard from the get-go. Pace yourself
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed.
Starting at the floor, the barbell is lifted until hips and knees reach full extension with the head and shoulders behind the bar. The arms must be straight throughout. No bouncing.
5 Wallball workouts and hundreds of reps. The wallball shot is a staple movement in our CrossFit arsenal. We do them often, and it’ll show during 17.4.
- IT’S ALL MENTAL. Pick a number and stick to your strategy. Your brain is telling you drop it, but your body can handle a few more reps.
- AVOID THE NO-REP. This target is slightly higher for our ladies than in training. Make sure you get it all the way to the 9′ target to avoid the no rep.
In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.
The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep
We’ve rowed for calories in 8 workouts during our Prep Cycle, mostly at or above the required amount of 17.4. For most of us the workout will end on the rower. Make sure to pull like your life depended on it, get every single calorie you can before the clock strikes 13.
- GO HAM. Everything you’ve got, especially if you are pacing to end the workout on the rower.
- PLANNING FOR HSPU’s. If you are planning on getting to the HSPU, make sure to pull the rower hard and slow down the recovery, set a reasonable pace that will allow you to go hard on the HSPU’s.
The monitor on the rower must be set to zero at the beginning of each row. The athlete or the judge may reset the monitor. The athlete must stay seated on the rower until the monitor reads 55 calories.
With over 4 handstand pushup WODs performed in our Open Prep Cycle you had more than enough chances to go inverted. If you relied heavily on scaling options or multiple ab mats it will impact your score on 17.4, but really the difference between 1 ab mat and none is negligible, so don’t let that get in your head.
- LEAVE ONE IN THE TANK. Don’t go to complete failure unless it’s the final second of the workout. Always come off the wall with 1 more rep in the tank.
- AVOID THE NO-REP. Review the standards for HSPU, you must clear the tape with your heels. Otherwise, No-Rep.
Prior to starting, the athlete will need to establish the foot line on the wall and measure a box on the floor for the handstand push-up. For the foot line, the athlete will stand facing the wall on the same surface the hands will be on, with feet at hip width and toes touching the wall. While standing tall, the athlete will reach their hands over their head with elbows locked out, shoulders extended and thumbs touching.
From here, mark the height of the athlete’s wrists, then measure down 3 inches and create a line on the wall. Mark the foot line with a permanent marker, chalk or tape. Judges may restore the line between rounds as needed.
Additionally, a 36-inch wide and 24-inch deep box must be marked on the floor.
Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. The athlete’s heels must start the rep above the pre-marked foot line. The palm of the hands must remain inside the pre-marked box on the ground throughout the entire rep.
At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement, but must touch above the line at the beginning and end of each rep. While the palm of the hands must stay within the width of the box marked on the ground, the fingers may extend past the line. Kipping is allowed.