03/17/17: 17.4 is…

16.4!  This is a repeat workout from 2016.  The workout is

CROSSFIT OPEN WORKOUT 17.4 Rx’d (Ages 16-54)
Complete as many rounds and reps as possible in
13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups (New standard for hand placement)
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

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.

Today’s Workout:

  • In teams of 4 – Assault Bike Calories For Time
    • Sx = 200 Cals / Rx = 300 cals / CRx = 400 cals – Alt. every 20 seconds
  • Rest 5 min
  • Teams of 2 – Row 5 x 20 Cals alt. with a partner (5 rounds each).  Find a pace that is repeatable under fatigue.  Practice for 17.4.  If you are doing handstands in 17.4, immediately after each row kick up on the wall and hold for 15 seconds. Attempt to kick up as soon as you can and practice breathing upside down while maintaining good body alignment in the top of the handstand.
  • Finisher – Tabata Plank – Add weight if desired.
Come on Grandpa, let’s go!

 

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