CrossFit Open Workout 17.4 Tips & Tricks

CrossFit Open Workout 17.4 Tips & Tricks

March 17, 2017

Written by admin in Events,

12 min read

TIPS AND TRICKS FOR 17.4

So you are looking for some tips and tricks to work your way through the chipper that is CrossFit Open Workout 17.4?

The WOD Life have you covered compiling all of the best tips, tricks and strategies from the best amongst the community.

THE WORKOUT?

TWL’S TOP TIPS

Now, this is a repeat from last year so we have the benefit of knowing our score and testing our fitness again. The aim is to improve our scores and showcase the efforts of our training. Overall, we believe the key for the majority of athletes will be to hit small sets throughout the workout (deadlifts, wall balls and handstand push ups). These small sets will ensure you move efficiently and consistently, without pausing for large breaks due to fatigue. Please keep in mind that if you are an elite athlete, you will be wanting to play to your strengths here. Managing the levels of fatigue, pushing into the pain cave and moving efficiently towards your best score. Here’s a quick summary on the movements!

DEADLIFTS

Small, quick, efficient sets well within your capacity. Eg. 5,5,5,5’s. Minimal rest in between, pick the bar up and move.
Use a belt! Given the speed and intensity, you will want to hit this workout, your back will thank you for not only the day but week after
Avoid big large sets. Don’t try and hit your deadlift max in this workout. The last thing you want is having to step away from the bar due to fatigue. This will also slow you down on the other movements.

WALL BALLS

Monitor your heart rate on the wall balls. Be smooth and consistent and focus on your breathing
Option to break up into smooth sets, with minimal rest. If you are wanting to play with your mind, break them into a high rep set (eg. 12, then a smaller set of
Release the ball and lower your hands in a sweeping circular motion, then presenting them when the ball is descending. This saves the fatigue in your arms (you will need them later)
If you love wall balls, have super strong legs or a taller athlete you will likely want to hit some larger sets or even go unbroken.

ROWING

Once again, monitor your heart rate here. Get onto the rower and settle into a smooth pace, with strong pulls.
It’s going to hurt, so settle into a pace that hurts but is still maintainable. It’s only 55 calories!
Focus on your breathing – you will be blowing some smoke after deadlifts compounded with wall balls, so keep your breathing smooth and mind in the game
Remember rowing for meters and calories is different! Here’s an easy table to use to find out how long the 55 calories will take you on the rower, based on your split time. Check it out:

HANDSTAND PUSH UPS

This is where the workout is won or lost. This is a higher volume of handstand push ups after you have put in some serious work already. Every rep pushes you up the leaderboard
Break these up into short, sharp sets. Minimise your time under tension, as this will gas your arms
Option to start slower, to calm your heart rate after the rower. Then once settled, knock out some larger sets
Use the kip!