CrossFit Open WOD 17.5
“CrossFit Open 17.5”
10 Rounds For time:
35 Double Unders
Time cap: 40 minutes
Men use 95-lbs and double unders
Women use 65-lbs and double unders
Scaled: (Ages 16-54)
Men use 65-lbs and single unders
Women use 45-lbs and single unders
Are You Prepared?
This is a traditional CrossFit couplet, we all knew it was coming, now it’s time to get it done. Historically the CrossFit Open ends on a thruster workout, but this is by far the worst one. The volume this year far exceeds 14.5 72 reps and is even more than the 84 reps required during 15.5 & 16.5. Time to put your head down and grind it out, for some of us it could take all the way to the 40 minute timecap.
With the high volume thrusters it will become increasingly important to approach this workout cautiously. You may be fine doing sets of 9 but can you maintain it for 90 total reps?
- SMALL SETS. Plan your sets out, if you don’t think you can maintain sets of 9 for 10 full rounds you may need to divide it up, 5/4 or 3/3/3.
- DON’T WASTE TIME STARING. Quit looking at the bar and pick it up. Small sets, but stay moving is key to success.
- AVOID THE NO-REP. Nothing worse than doing a full squat, missing the lockout and having to redo the rep. Make them count, 90’s a harsh number don’t make yourself do anymore than you have to.
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must clearly pass below the top of the knees in the bottom position. A full squat clean into the thruster is allowed when the bar is taken from the foor. If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. Using a ball, box or other object to check for proper depth is not allowed.
The barbell must come to a full lockout overhead, with the hips, knees and arms fully extended, and the bar directly over the body.
If you haven’t been practicing your double unders, now is the time to go into full-blown panic mode. The reality is, if you don’t have consistent double unders, you probably shouldn’t tackle this workout Rx. The scale option will keep you moving and preserve the stimulus of the workout, as we saw in the announcement video this is a 6-10 minute workout.
- PLAN YOUR SETS. If 35 Du’s unbroken is unreasonable, plan your breaks. Try to do 20 reps and then 15 reps.
- AVOID TRIPPING UP. Take an extra second to regroup before starting your set of double unders, give your forearms and calves and chance to recover.
This is the standard doubleunder in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.