CrossFit Open 17.2 Strategy

Event description

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of: 50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then,
2 rounds of: 50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
M 50-lb. dumbbells F 35-lb. dumbbells

Equipment
– Gymnastic grips (Palm protection)
– Wrist wrap (Wrist stability during DB Power Clean)
– Hand Chalk
– Knee sleeves (Joint stability and reduce impact during lunges)

Warm up (20-30mins) Raise oxidation capacity gradually with light cardio activities to prepare for the 20 minutes workout. This will help to keep performance level consistent with regulated breathing, core temperature and oxidation rate.

A. 10-15mins general aerobic warm up (Run, Row, Bike)
B. Scapular pull up 3x 5-10 reps
C. Lunge steps 2x25ft (Count your steps!!)
D. Mobility: Banded lats stretch (https://youtu.be/LuJcHe_EebA?t=37s)
E. Mobility: Pec Smash (https://youtu.be/UGT2rLyURFs?t=43s)
F. Mobility: Hip (https://youtu.be/JBHzXF-mVjY?t=1m50s)

Movement prep (20-30mins) Gear up the body to perform the required movements. Practice movement standards and test out the competition pace with less reps and sets. This will help to boost mind and body coordination during the routine.
2 rounds of: 15ft. weighted walking lunge
5 toes-to-bars
3 power cleans
Then, 2 rounds of: 15ft. weighted walking lunge
3 bar muscle-ups/ 5 pull up
3 power cleans

Hydrate and set your mind to attempt Open 17.2 Strategies
– Pace. Stay as relaxed as possible throughout the movements.
– Practice the EXACT number of steps for 25ft lunges.
– Consider taking multiple short breaks to relax you grip.
– Avoid redo. Your condition and capacity varies from one another. Some people will be challenging their muscle up ability
– Compete for AMRAP! Some people may be achieving their first muscle up in this workout
– Get to the tie-break time asap. Others will scale to complete.
– Avoid seeking advice and strategy unless you find someone with similar skills, strength and endurance. This 12 minutes will test your focus on game strategy and physical limits. Set your game plan and stick to it!

Reference and link:
Visit games.crossfit.com for explanations on setup, scoring and movement standards. Or use the link, https://project6-drupal.s3.amazonaws.com/cfg_open2017_event_17_2_v14-1.pdf