Friday 3-03-17 CrossFit Open Workout 17.2

Our workout for the second week of the CrossFit Open is...  

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

2 rounds of:
  50-ft. weighted walking lunge
  16 toes-to-bars
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 bar muscle-ups
  8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells

Women use 35-lb. dumbbells

Scaled Version

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  50-ft. weighted walking lunge
  16 hanging knee-raises
  8 power cleans
Then, 2 rounds of:
  50-ft. weighted walking lunge
  16 chin-over-bar pull-ups
  8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Men use 35-lb. dumbbells (Masters Men 20lb) 

Women use 20-lb. dumbbells (Masters Women use 10lb)

Some Initial Thoughts.... 

1. If you're doing this workout RX'd you may only be able to do it once if you tear up your hands so make it count if you start to tear. Your hands won't heal up by Monday.

2. On your sets of T2B and Bar MU's break it up before you're forced to. Don't hang on until you're getting no repped or until you fall off the bar (It's not worth it). If you get to a point where you're holding on and getting no repped it will take you longer to recover and get your grip back. 

3. If your grip is getting fried resort to single reps (T2B & Bar MU's) instead of resting and trying to hit multiples. You may just need that little break and a shake of the arms to complete another rep. 

4. Keep your hands as relaxed as possibel in the lunges and power clean when you need to, that can help save your grip a bit. You may be able to hook grip your DB's if you hold them closer to the front. You may want to tape your thumbs up if you're doing this as they may tear a little like last week. 

5. Take big quick lunge steps and wear knee sleeves if you have for those knees. 

6. Don't cook your grip in warm up. You don't need to do a bunch of rowing and T2B and Bar MU's to be ready for this workout. Try the different positions with the DB's resting on your shoulders and see what feels best and works for your mobility. 

I'm sure I'll think of some other things but here's a start. Have fun everyone!!!

TIMES TO HIT 17.2

Friday: Between 3pm & 6pm with the last athlete needing to be done by 6pm (This is so we can go support the Kids Initiative Gala)

Saturday: from 12noon to 3pm

Monday: at 10:30am - 12:00pm