CONGRATULATIONS EILEEN PRATZ, YOU ARE OUR ATHLETE OF THE MONTH!
Eileen has been part of the Crossfit Soul family for a long time and we are grateful for that! She has always been a very dedicated member by supporting and volunteering in all Team Soul events. During the CrossFit Open workouts she went above and beyond what was expected of her by judging her fellow athletes for hours, she did this week after week. Eileen also always makes sure that our coaches receive a birthday card from our members. It’s a simple gesture that means so much to us. We appreciate all that you d0 Eileen and want to recognize you for being such a valued member of our community. Congratulations Eileen, your next month is on us.
The fifth and final week of the Open brought us the two movements everyone knew were coming; thrusters and double unders. Dave Castro spared no one with a 40-minute time cap so it is important to go into this workout with a positive mindset that you will finish the workout AND a goal time to strive for. With only 2 movements, your jump rope and your barbell can be kept very close together in an effort to save time transitioning. Your score will benefit greatly from smooth, deliberate transitions and a consistent pace.
A few things to keep in mind when planning your workout:
- Break your double unders before you think you have to. For those of you competing in the scaled division, your single unders should not be broken up.
- Control your barbell down to the ground to avoid it bouncing around and having to chase it down. Avoid using an empty barbell or a 45lb bar with 10lb plates. Use a training bar with heavier bumper plates to get your prescribed weight on the bar.
Warm up for 17.5:
7 Inchworms w/ Push Up
5 Air Squats
5 Jump Squats
12 Singles and/or double unders
3 Front Squats
3 Strict Press
12 Singles and/or double unders
17.4 is a repeat of last year’s 16.4. It is a 13 minute chipper with 55 reps per movement of: deadlift, wall balls, calories on the rower, and handstand (or hand release) push ups. If you finish the four movements before the 13th minute, you earn the right to get back to the deadlifts. If you completed this workout last year you have a personal score to chase.
If your deadlift is weak or breaks down early, it’s important to pace from the beginning and break the 55 reps into smaller, more manageable sets and maybe even cycle singles at a faster tempo.
The push of the wall ball after so much pulling will make the ball feel relatively light. Don’t be deceived by this and stick to a pace and rep scheme that you can keep up with.
Knowing how to row for calories versus rowing for distance will be extremely beneficial! While the environment of the open tends to create a “grip it and rip it” mindset, a slower, more powerful stroke rate will help you recover and catch your breath. You can ramp up your pace on the rower for the last 10-15 calories if you’ve recovered sufficiently to get onto your push ups.
Regardless of which version of this workout you’re doing, the push-up portion will most likely be the limiting factor. Be mindful and try to stay consistent with your rep scheme rather than blowing through a big set (depending on your push-up capacity and time left in the workout).
There is a large possibility that you make it back to the deadlifts so be prepared to get off the floor and right back to your bar.
Check your score from last year and have fun chasing it!
10 Cobra Push Ups
7 Hand-Release Push Ups
10 Cal Row