17_4_tips

CrossFit Games Open Prep Series: 17.4 (16.4)

The repeat Open workout is here! 17.4 is indeed a repeat from 2016: 16.4.

In 13 minutes, complete as many rounds as possible of:

55 Deadlifts

55 Wall Balls

55 Calorie Row

55 Handstand Pushups

This is a great opportunity to directly test your progress from last year. Most importantly, if you have already completed this workout, you will be able to improve upon last years strategy. We've put together our favorite bits of advice from around the internet.

If you're looking for some last-minute skill reminders for handstand pushups and rowing efficiency, head over to our YouTube station.

Workout description and standards

Deadlifts, wall balls, rowing, handstands... OH MY.

Strategy

Our list of strategy and suggestions hasn't changed much, but make sure to check out The Barbell WOD's deadlift reminders!

Manageable sets, strong pace on the row, and find places where you can recover and prepare for the next movement.

If you did this workout last year, take a look at your score and at your tiebreak time. This can give you a good benchmark for what to shoot for; or what time to beat.

Warm-up and Moblility

This workout involves a lot of core stability and movements that easily spike your heart rate. Make sure your warmup intensity matches what you are preparing for. Touching a heavy barbell can help you approach the deadlift in your workout in a much more confident manner. As mentioned in the strategy videos, it is important to pace yourself; and just as we've stressed from the beginning of the open, focus on YOUR race. You know your strengths in this workout and where you can make up ground, focus on your pace and no one else.

*ROMWOD and Power Athlete is subscription-based, however we believe they have some beneficial bits of information so have included it as well.