Here it is, the 4th CrossFit Open workout for 2017. If it looks familiar you are right, this was the 4th workout in the 2016 Open and we did this exact workout about 1 month ago. So we are prepared and it should be a good time. Create a strategy on how to break up the reps. You cannot drive yourself to deep into a hole early and you cannot stand around to long because 13 min. goes fast. Click HERE to watch a good video on strategy.
When you arrive at the box please sign up for a workout time, fill out a score card and then come in and cheer on those who are working out. We will need judges so please volunteer to judge someones workout. It is not that tough and you will learn more about the workout by watching it carefully when you judge.
Warm-up should include some Rowing, Deadlift and Wallball movements. Do a few push-ups or push press but not to many. Make sure your heart rate is up to 80% when you start this workout.
LUR’s CHALLENGE teams, it is game on tomorrow. Let’s see who comes to play!!!!
CrossFit OPEN Workout 17.4
13 min. AMRAP:
55 Deadlift
55 Wallball
55 Calorie row
55 Handstand Push-ups
Weights and Movements Variations for Age Groups and Scaled divisions.
Rx’d: (Ages 16-54)
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
Teenagers 14-15:
Boys deadlift 135 lb. and throw 14-lb. ball to 9-ft. target
Girls deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Scaled Teenagers 14-15:
Boys deadlift 95 lb., throw 14-lb. ball to 9-ft. target and perform hand-release push-ups
Girls deadlift 65 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
Masters 55+:
Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.
Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.
Scaled Masters 55+:
Men deadlift 135 lb., throw 14-lb. ball to 9-ft. target and push press 65 lb.
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and push press 45 lb.
LUR’s CHALLENGE:
Men Deadlift 95 lb, Wallball 12# to 9 ft., Push Press 45#
Women Deadlift 65 lb., Wallball 10# to 8 ft., Push Press 35#