It's Thursday and it's time to start getting ready for 17.4. Hopefully everyone's back is recovered and body feels ready to go for round 3.
Dr. Anthony Gustin from PureWOD and I put together a downloadable/printable PDF that covers everything you need to know about 17.4 from recovery, to movement prep, to strategy. You can download it in the form above.
Ok, lets get into it!
CrossFit 17.4 Event Details:
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155 lb.
55 wall-ball shots, 20-lb/14-lb. ball to 10-ft./9-ft. target
55 handstand push-ups
How to Prepare your Body for 17.4:
For 5, performing the following:
- 10 straight leg raises each leg
- 5 Lateral lunges each side
- 3 deadlifts, progressing to heavier weight each round
- 5 push up to downward dog
Each round, increase the weight on the deadlift so that you end at the working weight
Here are some more detailed instructions for each movement:
Straight Leg Raises
Begin by lying on your back with one leg bent and one leg straight. Stiffen your abdomen and raise the straight leg up toward the ceiling as far as you can. Go slow and controlled. Perform 10 reps on one side then repeat on the other to prepare the posterior chain for deadlifts.
The lateral lunge is an active drill that helps prepare for any squatting variation. It primarily targets the hip adductors, which need to perform well for squatting. Additionally, it loads one leg at a time into a squatting pattern. The straight legged foot can either remain fully on the ground or you can turn your foot so that you are on the heel. The most important thing is that there is no pinching in the hips. Stand fully up between reps and then descend down actively as far as you can each rep.
Start with a light weight for your first round and progress a little heavier each round of this warm up until you are at the working weight.
Push Up to downward dog
The push up to downward dog helps to warm up the muscles around the shoulder joint and shoulder blade, as well as the upper back, for handstand push ups. Start in a push up plank position (as position #1), do a push up, transition into a downward dog (position #2) by lowering your chest toward the ground and elevating your hips. When you are in position #2, think about actively pushing your hands and shoulders into the ground as your hips elevate. Go back and forth between positions #1 and #2 for reps.
Tips and Strategy for 17.4:
Keep your form on the deadlifts
There has been a ton of back stress in the open this year. Keep your positions solid during these deadlifts!
Break up the deadlifts into small, quick sets
55 reps on this deadlift can smoke you fast. Keep the sets short and fast to save yourself from hitting a wall early. That weight can get heavy quickly if you do too large of sets at the beginning.
Same for the wall balls
The wall balls can feel pretty good at first and you will want to do huge sets, but this can lead to excessively long breaks that end up being more time consuming than doing sets of 8-12 (vs 15-20). Do manageable sets that allow you to take quicker breaks.
Recovery Strategies After 17.4:
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.
Be nice to your hammies!
This is a hamstring smoker. Be nice to your hamstrings the day after with some gentle stretching and movement.
Good luck and we will be here for you for 17.4! If you have any questions, comments, or additional needs, e-mail me at firstname.lastname@example.org
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(The Movement Fix is not affiliated with CrossFit Inc.)