It's Thursday and it's time to start getting ready for 17.5. Hopefully everyone's back is recovered and body feels ready to go for round 5.
Dr. Anthony Gustin from PureWOD and I put together a downloadable/printable PDF that covers everything you need to know about 17.5 from recovery, to movement prep, to strategy. You can download it in the form above.
Ok, lets get into it!
CrossFit 17.5 Event Details:
10 rounds for time of:
9 thrusters, 95 lb.
How to Prepare your Body for 17.5:
For 5 rounds, performing the following:
- 20 single unders (progress to double unders for rounds 4 and 5)
- 10 Pull Throughs
- 5 Lateral Lunges
- 3 Thrusters
Each round, increase the weight on the thruster and go from singles to doubles for the last 2 rounds
Here are some more detailed instructions for each movement:
Single Unders/Double Unders
To prepare the feet, ankles, and calves for jumping, start with 20 single unders for the first few rounds of this warm up and progress to doubles by the end. If singles mess you up, then just start and stick with doubles during the warm up.
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.
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 light in the first few rounds of the thrusters and get heavier each round.
Tips and Strategy for 17.5:
Prep your feet and calves well
This is a lot of double unders. We want to make sure you prep the feet, ankles, and calves well for this event.
Quick transition times
This event has a ton of transitions. Try to keep this quick in order to keep your time fast. Rest while doing your jump rope by going a little slower than taking long transition breaks.
Steady on the thrusters
At first you may want to crush the thrusters fast, but that will get to you after a few rounds. We are dealing with 90 thrusters here and those will add up fast. Go slow and steady on the thrusters throughout this event.
Recovery Strategies After 17.5:
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 legs!
This is a leg smoker! Be nice to your legs the day after you do this event. Take it easy and perform gentle stretching. Aggressive foam rolling is NOT advised.
Good luck and we will be here for you for 17.5! If you have any questions, comments, or additional needs, e-mail me at [email protected]
Additional Videos you May Find Useful:
- How to Prep your hips for squatting
- Ankle joint mobilization
- Squat Warm Up
- Improve your Thrusters
- How to Double Under like a BOSS
(The Movement Fix is not affiliated with CrossFit Inc.)