Tips for 17.5 | Chikara CrossFit

Tips for 17.5

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.


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.  

Chikara members should feel prepared for this workout as we have done a lot of EMOM work with double-unders and other movements over the past couple week. Think back to the Double-under / Wall Ball workouts we've done and note how that felt. That should give you an idea of the pace you are going to be able to maintain for this workout.


For most of you this workout is going to be about staying calm, keeping the heart rate as low, and string together as many double-unders as you can.


To help with that make sure you are focusing on your breathing.


In the Thrusters, try breathing twice for every rep. Breathing out at the bottom and at the top. Breaking up the thrusters as much as you think you need to extend the onset of fatigue and keep you fresh to do the double-unders.


Think about it this way. If you did 3 reps every 15s, then can string together your double-unders in a set of 20/15 with about 10secs of rest between and to transition, that would take about 1:30 per round, giving you a score of 15mins

Here is a pacing strategy broken down per round to get you to your goal finish time. 

CrossFit Open 17point5 pacing strategy


For The double-unders, again try to stay calm and relaxed. Every time you trip it takes 5 - 10s to reset and with 350 reps of double-unders in this workout, that could eat up a lot of time. Try to breath normal, with big breaths in and slow exhales to help lower your heart rate.


If you trip, don't get upset. Just step over the rope, take a big breath to relax, and start again. If you find yourself getting frustrated, it will only make things worse, and make this a long painful workout.

Best of luck, and I look forward to seeing you on the leaderboard.

Warm-up

2-4 Rounds of:
30 - 60s Airbike
5-10 Air Squats
5 Push-ups to Down Dog
10-20 Pogo Hops

2 Rounds of:
Pass Throughs
Band Pull-aparts

2-3 Rounds of:
2-5 Thrusters
5-10 Double-unders

Click Here to See Michael's 17.5

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