Get Your Free Week Trial Today! | 317-407-4512
BLOG

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

Other Posts You Might Like

Why am I not losing weight?

“Why am I not losing weight?” How many times have you asked yourself, your best friend (they’re tired of you asking, by the way) or even your coach this question? To be honest, we hear this sometimes. Usually it is from someone who just started CrossFit and hasn’t really given the time for results to … more »

Am I ready for CrossFit?

We are asked, “Am I ready for CrossFit?” multiple times every week. The knee jerk reaction is to say yes. Then I got to thinking if that’s really true, or not. The biggest cliche in CrossFit is that everyone can do CrossFit. Ask any well-intentioned, experienced CrossFit coach or athlete and they will say, “CrossFit … more »

10 Fat Loss Tips

I had an interesting conversation with a client the other day, and I believe many of us can identify with the same goal they shared. This person told me they had been battling the feeling that looking better really is a major reason they workout. This being part of the why behind their effort made … more »

WOD for Julie & the Fight Against Colon Cancer

This Saturday, April 13, 2019, the Summit Strength community along with athletes from other Indianapolis boxes, came together to honor the life and memory of Julie Mills, who is the inspiration behind the creation of Summit. Summit also accepted donations in support of the Colon Cancer Alliance, a leader in the fight against the disease. … more »

Achieve Your Goal

There’s a reason you hire a coach – which is what you’re doing when you join our box – and it is to achieve your goals. If you could accomplish everything you want on your own, there would not be a reason for you to work with us. The biggest mistake I see when working … more »

Disciplined Positivity

This weekend I was chatting with one of our members, Evan Nisonson, and he said something profound. “I think the key, really, is having disciplined positivity.” I have no idea where he first heard that term, but it is exactly the mindset we’re striving to achieve with our members at Summit. We focus on mindset … more »

Ready to transform your life?