CrossFit Open 17.4 Strategy by Coach Samuel from CrossFit Fire City

CrossFit Open 17.4 is 16.4

Event description

Rx’d 13 minute AMRAP
55 Deadlifts – 225/155lbs
55 Wall balls – 20lbs to 10ft/14lbs to 9ft
55 Row calories
55 HSPU

Scaled 13 minute AMRAP
55 Deadlifts – 135/95lbs
55 Wall balls – 20lbs to 9ft/10lbs to 9ft
55 Row calories
55 HSPU

Please&nbsp read the workout description at https://games.crossfit.com/workouts/open/2017/17.4 Or, download the workout description at https://project6-drupal.s3.amazonaws.com/ scorecard_open2017_4-12snjwue771203baxqowpdby634.pdf
 

Gear

– Weightlifting belt (for torso support during Deadlift)
– Knee sleeves (for stability during deadlift and wallballs)
 

Warm up (20-30mins)

You must be sufficiently warmed up for this 13 minutes workout. This will help to keep performance level consistent with regulated breathing, core temperature and increased oxidation rate.

A. 2-3 sets of 250m Row (take note of number of strokes to achieve 1-2 cal)
B. 2-3 rounds 10-15 KB Swings @24/16kg 10-15 Push press @95/65lbs 10-15 Thruster @95/65lbs
C. Deadlifts – 3reps@205, 3reps@225lbs, 3reps@275lbs

– Long rest btw sets Movement prep (10-15mins)
3 sets @Game pace x3-5 Deadlifts – 225/155lbs
x5-10 Wall ball
x5-10 cal Row
x5-10 HSPU

Use this to create rhythm and verify your standards only Hydrate and set your mind to attempt Open 17.4 Setup (Important!)
– Wall ball Mark the position of your feet on the ground so you never have to waste time adjusting.
– Rower (Attn: Judge) Set to zero calories when the athlete achieves 40-45 wall ball throw.
– HSPU marking Official rules: (1) stand feet hip-width apart with toes touching the wall, (2) lock your elbows while reaching overhead with thumbs touching, (3) it is not required or advisable that you shrug your shoulders towards your ears, (4) mark the height of your wrists, (5) step away from the wall and mark 3” below this line with a marker and tape.
 

Strategies

– Consistency in moving efficiently and maintaining heart rate zone in this workout is crucial.
– Break movement sets(55 reps) into manageable repetition scheme.
– Keep your chin down/tucked to reduce cervical aggravation during deadlifts/wallball and HSPU
 
Deadlift: Unbroken is NOT critical on deadlifts. Don’t be afraid to make quick breaks and smaller sets.
Wallball: Unbroken is beneficial on wallball. Take many short breaks if needed, but keep the ball moving!
Rower: Set damper to 5-7 and maintain with a high stroke rate above 28 s/m.
HSPU: Make it count! Check your posture and position! Arching the body or inaccurate position of your hands will likely effect getting your feet over the mark.
 
Your condition and capacity varies from one another. Avoid seeking advise and strategy unless you find someone with similar skills, strength and endurance. Stick to your own game plan, breathe and have fun!

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