It's Thursday and it's time to start getting ready for 17.2. Hopefully everyone's back is recovered and body feels ready to go for round 2.
Dr. Anthony Gustin from PureWOD and I put together a downloadable/printable PDF that covers everything you need to know about 17.2 from recovery, to movement prep, to strategy. You can download it in the form above.
When you enter your e-mail to get the guide, you'll also be entered to win my online shoulder and overhead lifting class for free. There will be 5 total winners that will be announced on Monday (3/6).
Ok, lets get into it!
POST UPDATE (3/2/17; 9:38pm)
I just finished doing this event myself and it is definitely grippy. Resting the dumbbells on your shoulders in a high front rack the the dumbbells vertical and touching behind your head (with a full grip on the dumbbell of course) was very helpful. I put them behind my head and then held my head back against them. That provides stability to the dumbbells so you can focus on lunging and getting through the reps (and not worrying about balancing and holding the dumbbells).
The grip went very fast for me. Holding a loose grip on the toes to bar is helpful. One option would be to put a box under your feet and do singles so you don't have to hang on hard for the negative of the toes to bar (only do this if you aren't very proficient at toes to bar).
Have fun! For me, this was a muscular fatigue event (mainly on the bar muscle ups), not a hard breathing / very metabolic event.
CrossFit 17.2 Event Details:
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
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.
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
How to Prepare your Body for 17.2:
For 5-10 minutes, performing the following:
- 5 Straight Leg Raises Each Leg
- 10 Band Pull Aparts
- 5 Beat Swings (progress this to ttb or CTB by the end of the warm up)
- 3 Dumbbell Cleans (start light and progress heavier)
Each round, increase the weight on the dumbbell cleans and change the beat swings to ttb or CTB
If you need additional warm up and prep for the lunges, throw 5 reps stepping lunge each leg into each round.
Here are some more detailed instructions for each movement:
Straight Leg Raises
The active straight leg raise drill prepares the hip and posterior chain to go into flexion, which is useful when preparing for all the dumbbell cleans and toes to bar. As the name suggests, it is active, making it more powerful than passively stretching the hamstrings. That is why we prefer it during a warm up sequence before lifts. Make sure to keep your core engaged and get all the motion at your hip joint and not in your low back. These reps should be done slow and controlled, not ballistically.
Band Pull Apart
This is a shoulder intensive workout that is going to require good preparation of the shoulders and upper back. The band pull apart will prime these areas. Use a thin band (the red jump stretch band works, or a TMF band if you have one) and perform 10 reps slow and controlled. These are not as effective when done fast, so take your time
We need to prepare the shoulder joint for the demands of toe to bar and bar muscle ups. The first round of the warm up, perform 5 beat swings. The next round, perform 5 toes to bar. The 3rd round do 5 chest to bar pull ups, and the last round (if you have time) throw in some bar muscle ups.
Start lighter than the working weight and progress to a heavier weight each round, until you get to the working weight
Tips and Strategy for 17.2:
Save the grip
This is a GRIPPY workout and will likely be one of the biggest failure points. Since you HAVE to grip onto the dumbbells and the bar, it's important to try and grip as lightly as possible on the dumbbells during the cleans and the lunges in order to save the grip when it matters more (the stuff on the pull up bar).
Break up the bar muscle ups
Unless you are extremely proficient at bar muscle ups, you're better breaking these up early to avoid failing reps. If you get to a failure point, it will cost you a lot of time. Keep the sets small and consistent.
Don't Sacrifice Your Back
The low back is a consideration in this workout, especially given last week's event. Don't sacrifice your back positioning (as best as possible) during the cleans. Take your breaths in and out at the top of your reps in order to keep your back tight and stiff. During the toes to bar, try and maximize your hip range of motion to keep your back fresh for the cleans.
Recovery Strategies After 17.2:
Take some time away from everything and do some meditation of whatever form you like. This could be yoga, guided meditation, whatever. We need to down-regulate the nervous system in order to recover as best as possible for next week's event. 5 weeks is a marathon, not a sprint. Recovery is critical.
Hydration is important not just right after, but into the rest of that day and the next few days. Make sure you’re consuming adequate fluids to help with recovery. If you’re increasing the amount of fluid, also increase the amount of salt. Too much water can sometimes cause low salt levels, which you need for muscle contractions.
Light running / walking / swimming
One of the best ways to recover after a hard workout is to go for a walk the next day at a nice, steady pace. The day after you do this event, put some headphones in and go for a 20-30 minute walk to get the blood pumping without a big demand on your body or go for a swim if you enjoy swimming.
Good luck and we will be here for you for 17.3! If you have any questions, comments, or additional needs, e-mail me at email@example.com
(The Movement Fix is not affiliated with CrossFit Inc.)