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CrossFit Open 17.4 Strategy & Prep

Strategy (CHIPPER WOD)
– This WOD is about Grip and Shoulder Stamina
-Keep moving the entire WOD, work more than you rest
Deadlifts:
-Drop weights after minimal reps
-If proficient at deadlifts – 15-14-13-13 reps to save time
-3, 5, or 7 rep increments will keep you from over exerting too early
Wall Balls:
-Circling or dropping your arms (relax shoulders instead of keeping them overhead), prevent burn out
-sets of 5-10 reps, DO NOT REDLINE
-If proficient at Wall Balls, 15-14-13-13 or 5 sets of 11
Rowing:
-Long powerful stroke, pause while arms reset first, 1 Cal per pull or 2 pulls is very efficient
-If you feel smooth, you’re probably doing this correctly.
HSPU’s:
-Froggie style with feet together and toes pointed down at the top
-be sure to clear your heels over the line
-break up into smaller sets for your ability
-Don’t go to fatigue
-Timing of hip extension and the press through floor when kipping
SCALE FOR HSPU’s: Hand Release Push-ups:
-Tight Core, Lock Quads, Pull toes to face, NO SNAKING/WORM
-Be sure to clear hands off floor but not too high
-LOCK OUT AT THE TOP
Warm up: 8 minute cap
Row 25 Cals, Steady PACE
15 Straight Legged Deadlifts 135/95 – plates should not touch the floor
15 Goblet Thrusters (hands on bottom 1/2 of bell, not on handle) 35/25
Dynamic Stretches : 5 minute cap
-10 Pass Throughs
-10 PVC Thrusters
-10 (alt legs) Step Lunge and grab your ankle
-10 PVC Good Mornings
Specific Warm-UP:  5 Minutes
Deadlifts
7-5-3
165/115 -205/135 -225/155 (if you want, you can do a heavy single at a heavier weight)
Scaled
95/65-115/75-135/95

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