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CrossFit Open 17.2 Strategy & Prep

Strategy:
>This is a grip taxing workout.  Make sure to breath throughout the WOD by doing manageable sets.
>The 1st round will be your fastest round.  Make sure to pace from the beginning.  If you can beat a games athlete in the 1st round you will go anaerobic too quickly.
>It’s not how you start it’s how you finish.
>This WOD is a skill based WOD.  If you are good at Power Cleans, go unbroken on them and go right into the Lunges to save time to get to the pull-up bar.  By saving time on the Power Cleans will allow you to use time on Toes to Bar and Muscle Ups.
>If you are skilled on the gymnastic end and need more time on the Lunges and Power Cleans, break up the Power Cleans and go more unbroken or break into 2 sets (8 & 8) on Toes to Bar and Bar Muscle Ups.
>If you’re good at all of these movements then pace yourself to keep moving.
Dumbbell Lunges (Points of Performance):
>Front Rack –
     -Rest head of dumbbells on shoulders.
     -Keep dumbbell in entire hand, but relax the grip (to not tax the forearms)
>Lunges –
     -Traveling lunges are beneficial for speed, you will be more taxed (must come to lockout at top)
   -Step out into a wide lunge, do not “tight rope” the lunge – this will cause you to be off balance.
   -Suggest to set dumbbells down when you cross the line turn around, pick back up then go.  This will save time in the later rounds.
Power Cleans (Point of Performance):
-Recommended to NOT muscle clean to save your grip, make sure to POWER clean or further burn out your hips.
-Hook grip is recommended on dumbbell!  Again will save your grip.
-Break Power Cleans up if the weight is heavy for you (4 & 4).
Toes to Bar (Points of Performance):
 -Do these in manageable sets. Suggestion – 8, 8 or 7, 5, 4 or 6, 5, 5 (don’t go unbroken your grip will burn out)
 -Stay tight in the core so you can reset quickly.  If you’re not tight in the core you will burn out and end up doing singles.
 -Don’t hang on the bar when your toes to bar falls apart.  Do singles (up & down) to save time.
 -The “scoop” we teach in class is recommended over the “gymnastic lever”.  Save your hip flexors or you’ll burn them out for the lunges.
Bar Muscle Ups:
 -Do these in singles or doubles.  DO NOT do these in larger sets, your grip will burn out and you’ll tax your shoulders.
 -Stay tight in core
 -“Jump” to initiate kip
Warm Up:
AMRAP 3:
– 3/leg Front Lunges
– 5 Hollow Body Rocks
– 7 Good Mornings
PVC Mobility:
– 15 Pass Throughs
– 8/leg Single Leg RDL with PVC on Back
8 Minutes to Practice the Movements:
– Power Cleans
– Lunges
– Toes to Bar
– Bar MUs

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