17.2 First Look

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With the CrossFit Open 17.2 workout underway and Back Bay running our Open heats tonight, we want to provide all of you with some technical advice and strategy from our coaching staff as you approach your workout.

17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. front rack weighted walking lunge
16 toes-to-bars (hanging knee raises scaled)
8 power cleans
Then, 2 rounds of:
50-ft. front rack weighted walking lunge
16 bar muscle-ups (pull-ups scaled)
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells (35-lb. scaled)

Women use 35-lb. dumbbells (20-lb. scaled)

1033

Advice from Coach Jessa

“Pace Your Bar Work”

This workout is very grip intensive. Dumbbell work followed by high reps on the pull-up bar will lead to your grip and forearms fatiguing quickly. Break up your Toes To Bar (or hanging knee raises) into smaller groups than you normally would during a WOD. If you can usually string together 6-8 reps at a time, hop off the bar after 5 today. Take a quick second to shake out your arms before jumping back to the bar. These will add up quickly further into the 12 minutes.

 

Advice from Coach Gino

“Choose your Front Rack Position”

Know where you will rack your dumbbells before you start the workout, and use your warm-up to test a few different options. The key is finding a racking position that makes your body bear the load of the dumbbells and not your arms. Try out a position that leaves the dumbbells as far behind you as possible so that it is a back-rack position. Another option is with the head of the dumbbell resting vertically on your shoulders. Just know your plan before you begin the workout.

 

Advice from Coach Chase

“Rx beats Scaled”

Many people will be scared away from the Rx version of this workout today if they don’t have muscle ups or if that isn’t a strong movement for them. However, keep in mind that completing the first 2 rounds of the workout Rx and completing NO muscle ups will still give you a better score than completing an infinite number of scaled rounds with pull-ups. If muscle-ups are a weakness for you, the best possible strategy is to sprint to the end of the second round of power cleans. Your time here will be your tiebreaker if you are unable to complete any muscle-ups. Spend the remainder of your time attempting muscle-ups and, who knows, you may just get your first one tonight!