We are finally here. The last week of the 2017 CrossFit Games. As expected, 17.5 is Thrusters and Double-unders.
First, Congratulations to everyone that has participated in the Open and made it this far. You dedicated a lot of time and have put in a lot of hard work over the last 5 weeks.
Video of Chikara CrossFit Tips for…
17.5 is a couplet. 10 rounds for time of 9 Thrusters and 35 Double-unders. There is a 40min time cap. Check the CrossFit Games Website for the full workout details.
The CrossFit Games Open workout 17.4 is... 16.4
If you completed this workout last year, look back at your score and think about your game plan for this year. If you are new to this workout, thing about a goal that you want to hit and determine a working / rest pace to help get you there.
Here are some tips from last years 16.4.Video of Chikara Tips for CrossFit Games workout 16.4 / 17.4
You should be familiar with what works best for you by now. As always start with a general aerobic warm-up.
Here are some quick tips for CrossFit Games Open Workout 17.3Video of CrossFit Games Open - Chikara 17.3 Tips
Here is a recommended warm-up for 17.3
2-4 rounds of:
10 Pass Throughs w/PVC
10 Overhead Squats w/PVC
then Banded Shoulder warmup and some thoracic extension with foam roller
Snatch Warmup (with Barbell)
2 rounds of:
3-5 Hang Snatch High Pulls
3-5 Hang Muscle Snatch
Faster stroke rate doesn't necessarily mean faster rowing. Try rowing at different stroke rates while staying connected and driving away with force to get the best speed.