This week’s Open WOD 17.2 is a really fun combination of movements- a very novel workout for the CrossFit Games Open. MORE DUMBBELLS… another move new to the open: DB power cleans… and then 2 moves that have been showcased before: toes to bar (in every Open since the beginning) and bar muscle ups which appeared for the first time last year. It begins as a triplet and then adds another movement well into the 3rd round.
Friday– attend any WOD session and do 17.2 ‘for real’ or just come and practice. Please help with judging as well. If you come in on Friday and are competing on Saturday- you can sign up for your heat today. Also remember to appoint a judge- write both of your names on that chalkboard. We have official score sheets to use for those who are submitting their scores for the Open.
View the movement standards and get all the rules here
Rod gets a solid front rack grip on the bar before going up over head… like an athlete.Friday’s WOD at 7 and 9am, again at 3 and 5pm
WORKOUT 17.2 Rx’d (Ages 16-54)
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
VARIATIONS Rx:
Masters 55+:
Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups
Scaled:
Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups
Scaled Masters 55+:
Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups
Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups
