17.4 is 16.4 all over again! I'd like to send a big shout out to everyone who came to CFS for the Open Announcement and more importantly, the epic throwdown between Justine and Morgan. These two ladies put on a great show with Morgan coming from behind to win the head to head battle by only 6 reps! Amazing! You can check out the CFS FB page for footage. Thanks to Rozie for commentating and Janne & Jeff for judging.
If you'd like to get your 17.4 done on the weekend, here's the link to secure your spot to be judged:
Be smart. 55 deadlifts @ 225/155 is tough. I'd like you to consider longevity and your back health down the road instead of automatically going RX on this one. The pro-CrossFitters in the Open announcement are incredibly strong and their backs were not in a perfect position. Be smart. Consider scaling if this weight isn't under 60-65% of your 1RM (365-385/225-255)
Know your strengths and weaknesses & adjust your pacing accordingly. If you have a big deadlift you can manage bigger sets and give yourself more time on the HSPUs. If you have a lot of HSPUs up your sleeve but will struggle with the DL, don't panic. Do smaller sets & keep yourself 'fresh' for the HSPU.
If you haven't done a HSPU before, Friday during class will be a great time to practice. Come to class & get some help before you do this one.
55 reps of anything will be taxing, avoid that dreaded redline
DEADLIFT
Safety first, literally. Be smart about your deadlift (& whether or not you scale). If 225/155 is close to your 1RM, 55 reps will be very challenging. FLAT BACK!
Small sets, quick rest. Avoid letting getting to a point of extreme fatigue on your DLs. 3-5 TnG reps if you are close to your 1RM, 5-8s if this is moderate for you. Bigger sets if you're a DL monster!
Keep your weight in your heels, and press through the floor with your legs.
WALL BALLS
Stand an arm's length away from your target + 2" to offset the size of the target. Avoid standing too close to the target to save your neck and no-reps.
Knees out, tall chest, weight back in heels, calm deep breathing
Smaller sets with short breaks (15s-20s if you're a strong Wall Baller, 5-10s if you struggle)
If you feel any burning/struggle/metabolic waste in the shoulders, break.
Have a structured work : rest ratio in mind. 15 Wall Balls & 5 seconds rest for example.
ROW
Big powerful strokes with a slow recovery (under 27s/m for most, even less if you're tall)
Moderate breathing early (The ladies in the announcement show were rowing ~900 cals/hr, it's not a sprint)
Spend the first 30sec of the row bringing your HR down. Spend the middle section chipping away at those reps, in your last 5-7 calories, slow down and get yourself mentally and physically prepped for a quick transition to the HSPUs
HSPUs
Mark (with chalk or tape) where your hands & head need to be at the start of each rep. CFHQ is using the same HSPU standard from last year, so any lateral movement of the hands will likely lead to you not finishing with your heels over the line.
Small sets from the beginning. Big sets will almost certainly lead to 'no-reps' due to muscular fatigue
Pull your toes towards your shins to ensure that your heels finish over the line
Avoid overly extending your low back and flaring your ribs. Both will lead to making you 'shorter' and potentially no-repping
Keep your eyes forward and your gaze at the top of the rig. It will help keep you on the wall.
If you notice your extension slowing, come off the wall. Slow reps = costly reps.
Finish your kip before pressing
WARMUP 15-20min
Row 4x 30sec easy, 30sec sprint
or
Bike 4x 45sec easy, 15sec sprint
FOAM ROLL (10 passes each)
lats & triceps
t-spine
hamstrings
quads
glutes
then do this...
MOBILITY (10X each)
inchworms
banded pigeon
banded spiderman lunge
pass throughs
side lunges
scorpion
crucifix
banded samson stretch
SPECIFIC WARMUP
Row 1min with a progressive (sprint) finish 10 Russian KBS 5-10 Wall Balls 3-5 HSPU (or HR push-ups, Push Press) 5 DL 60% of workout load
rest 1-2 min
Row 45sec at desired row pace 5 DL 75% of workout load 5-10 Wall Balls (break up as you intend to in the workout) 3-5 HSPU (or HR push-ups, Push Press)
