The 2017 CrossFit Open is underway and that means five weeks of worldwide competition designed to push you to the limit (see why the CrossFit Open matters). We want you to do the best you possibly can, all while staying healthy enough to train during the week.
Each Thursday we’ll be posting tips for warm-up, nutrition, and recovery to help you devise the best possible game plan to tackle the workout. Time to smash those goals.
17.2: 12 minute AMRAP
2 rounds of:
50-ft weighted walking lunge
8 DB power cleans (50/35)
Then 2 rounds of:
50-ft walking lunges
16 Bar muscle-ups
8 DB power cleans (50/35)
Etc., alternating between toes-to-bar and bar muscle-ups every two rounds
This workout is about the bar muscle-ups (assuming you have them). This drill is a great primer to work into your warmup and is also great practice for those of you who will spend the majority of the workout trying to land your first one.
The good news is, there’s not any heavy lifting or squats that requires a lot more warming up/mobility. After getting your heart rate up, work in sets of a few bodyweight lunges, shoulder mobility/stability (we like these) to prep for that bar work. Pick your favorite back opener –we like Jefferson curls or banded cobra to avoid it locking up as you bend over on each power clean. Work in our muscle-up drill from above to get your pulling ready and practice a few reps of each movement, in order.
You can have the dumbbells on your shoulder, so you absolutely should, with a loose grip to give your upper body a break. Unlike 17.1, both heads of the dumbbell don’t need to be on the ground for the power cleans- meaning a quick tap and you should take advantage of the bounce.
Careful though- for the second week in a row it’s going to be very tempting to round your back and bend over to cycle those power cleans. Use your legs early to avoid dealing with the same back problems many of you had in 17.1!!
If you have bar muscle ups, pace yourself. Steady lunges, try to breathe here. Keep your sets small –even on the toes to bar– and don’t go anywhere near failure on the bar. Not only does it crush your CNS, it wastes valuable grip strength. Power clean into the lunges on that last rep, so do whatever it takes to NOT break at eight. You’re just forcing yourself to do another rep to get the lunges back on your shoulder.
If you don’t have bar muscle-ups, you want to race to get there. Two-plus rounds isn’t enough work to totally crush you and you want as much time as possible to attempt a bar muscle-up. If you also struggle with toes to bar, here’s a great scale option to help you practice the second part of the movement before getting into it. Remember: twelve minutes is a long time so don’t just throw yourself up on the rig. Focus on good, solid attempts. Good luck!
Unweighted reverse hypers or back extensions are a nice cool down for your back. If you’re short on equipment or at home, spend a few minutes with this one. If you’re prone to tight wrists/forearms, grab a barbell and do some smashing immediately after as well.
The banded lat stretch works wonders here and you can also consider putting it in your warmup if your lats are tight to begin with. This one is one of our all-time favorites for a reason as it opens up your entire upper body.
All of these can be done the following day, following a few minutes of straight leg rowing to really stretch out your posterior.
Nothing has really changed from 17.1, though this workout is a bit shorter and shouldn’t take you to nearly as dark of a place.
Aim for 35-50 grams of slow-digesting carbs in 90 minutes to two hours before your workout, ideally paired with around 25 grams of a lean protein source. If you aren’t used to carbs, make sure you drink extra water to avoid bloating.
Post-workout, you want to get in some carbs and protein to help speed up recovery. Either through a meal or a whey protein shake with some fast-digesting carbs like Gatorade or a carb powder. Shoot for a 2:1 ratio of carbs to protein. Save the celebratory cheeseburger for later on in the evening-fatty foods will slow the digestion of those carbs, slowing your recovery.