So 17.4 is.....16.4. Time to PR last years score!
You've trained your tail off over the last 12 months, now its time to trust your preparation and have some fun with this one. In order to feel your best and perform your best, its crucial that you prepare your body appropriately for action.
Follow the warm up below... then go crush the workout!
General Warm up 10 minute Easy Row
Mobility: See the video for instructions:
Banded hip flexion Baned shoulder flexion T-Spine mobility Ankle mobility
Semi-Specific activation warm up:
30 seconds at each movement, move through in order Crawl - Forwards Crawl - backwards Crawl - Left Crawl Right Pike Crawl - Backwards Inch worm with push up Banded monster walks - forward banded monster walk - backwards banded monser walks - left banded monster walks - right Banded Shoulder press Banded pull aparts Banded pull downs Banded RDL2-3 dead lifts at: 95-135-185-225 -then- 2-5 HSPU -then- 2-3 sets at game pace 5 Deadlift 225 5 Wall balls 10 cal Row 5 HSPU rest as needed -then- Crush your score from last year!
And in case you don't know what 17.4 is...
“CrossFit Games Open Workout 17.4” Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts (225/155 lbs) 55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′) 55 Calorie Row 55 Handstand Push-Ups
Dr. Michael Tancini DPT