Here it is, the last leg of the Crossfit Open... Workout 17.5! We've come a long way in these five weeks and ready to rock one final time.
If you didn't catch our posts from the last four weeks, we're doing this massive guide for each workout to help you dominate as much of the CrossFit Open as you're capable of. The whole team has been on non-stop since from the CrossFit 17.5 workout announcement to get all of this guide ready for you!
In this post, you’ll find all of our top tips for prep, strategy and recovery tips for the CrossFit Open 17.5 workout. We’ve also included all of this information into an easy to read PDF infographic that you can take with you to the gym or use on your phone. Enter your information below to download the guide now!
BONUS: To get everyone ready for the open, we’re doing an exclusive giveaway and promo each week! This week, we’re giving away five bags of our grass-fed beef isolate protein powder, and you'll be automatically entered when you download your guide below!
Winners will be announced on Monday 3/27.
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CrossFit Open 17.5 Workout Announcement Details
Mr. Castro brought out all the stops here in the 17.5 announcement. Saving the best for last indeed. CrossFit 17.5 is as follows...
10 Rounds for Time
35 double unders
Men thrusters weight 95 lb.
Women thrusters weight 65 lb.
Time to get our top ways to prep, strategize and recover for this last workout of the CrossFit Open!
How to Prep for CrossFit Open 17.5 Workout
To make sure that your movement prep and warm up for the CrossFit Open 17.5 is at the best it can be, we've partnered with our good friend, Dr. Ryan DeBell, from The Movement Fix to show you how to prepare yourself and warm up for the 17.5 CrossFit Open.
Perform the following sequence about 5-10 minutes or until you are warmed up and prepped for CrossFit 17.5!
1: 20 Single Unders
The single under will help to prepare the lower leg muscles, ankles, and feet for the demands of jumping. It is a great movement to include in high reps to elevate the heart rate and prepare the tissues around your ankles for the demands placed upon them during jumping exercises. Stay moving and speed up the pace as you go along.
2: 10 Pull Throughs
You're going to need to get long through the thoracic spine and long through the shoulders for the thrusters in 17.5 workout of the CrossFit Open. The primal pull through helps to warm up the muscles around the shoulder joint and shoulder blade, as well as the upper back, for overhead lifting. Start in a push-up plank position (as position #1) and then push into a 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 both positions and count your reps that way. Make sure that you're getting loose in that mid back and tight through the shoulders.
3: 5 Lateral Lunges
We'll need to make sure that you can actively get into the bottom of the thrusters here. 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. Make sure those hips are opened up for the thrusters!
4: 3 Thrusters
This movement will require 90 total reps, so make sure that they are perfect. Think about syching up the pushing through the shoulders with the hips exploding up. You don't want to waste any reps by not going low enough here either so make sure that you're focusing on the depth as well. Pause quick at the top then receive and explode again. Only 90 reps to go!
That's our prep for 17.5, on to strategy for the workout.
Strategy and Tips for the CrossFit Open 17.5 Workout
If you don't have a 17.5 strategy, you're going to find yourself missing out on a lot of potential reps. Below are the top tips for 17.5 strategy:
1: Perfect Thruster Reps
A thruster is a movement that can get sloppy pretty quickly. There is no room for wasted movement here. Make sure they are efficient and form is 100%. If you are getting sloppy form, slow down. If that doesn't help, stop and breathe deep so you can focus on the movement. You will waste way too much energy trying to fight through bad form here so take your time and prep properly in the warm up so that your reps are effortless. Break up the reps if you need them so that they are perfect
2: Use Double Unders as Rest
The double under in 17.5 is a pretty simple movement. Use this is as rest so that you can catch your breath and hit it hard on the thrusters. If you don't think like this, you're going to make the thrusters much harder on yourself. Use the double hunders as rest and you'll be happy at the end of the workout when you can finish under the timecap.
3: Pace Appropriately
As with most CrossFit workouts, pacing in 17.5 is incredibly important! There's over 400 reps here. Make sure that you're taking your time and not blowing yourself out in the first few minutes. Slow and steady will win the race here. If you are starting to get going and you want to increase the pace a little bit then do it slowly. Any sprints in this workout and you're going to be toast.
4: Give It Your All
This is the last workout! Leave it on the line and finish strong here. The CrossFit Open is quite a journey, so make sure you squeeze every ounce of effort to maximize your output in this last 17.5 workout. Just be smart and don't push through pain or bad form.
How to Recover from The CrossFit Open 17.5 Workout
Your 17.5 recovery is just as important as anything else. We'll have another workout in the CrossFit Open after this, so we need to be smart on how we approach the time between the workouts and make sure that we're recovering strong to finish strong.
1: Take Time To Reflect
Did you have something awesome happen in the 2017 CrossFit Open? Did you get your first bar muscle up? PR on snatches? Do better than 16.4 on 17.4? Fitness and health do not have an end point, they are journeys. Reflect on where you were when you started the journey, where you are now, and where you to go next.
2: Move For Fun
Get outside (or inside) and do some movement over the next week that isn't measured or tracked. This can be good at reducing the inherent stress with the measured and scored CrossFit Open. Go kayaking, snowshoeing, rock climbing, it doesn't matter. Just move your body this week and don't track the outcome. This will help more than you realize.
3: Think Forward
Now what? Take some time and think about where you want to go with your health and fitness next. Want to take a break from CrossFit? No problem. Want to do yoga for a few months? Great. Trying to get into bodybuilding? Excellent. Don't want to have any plan? That's still a plan. Figure out what you're trying to do next and then great a plan around it.
Have any more questions, comments or need any more personal attention? Reach out to me at firstname.lastname@example.org before you hit this workout and I will try to respond ASAP if I can help!
BONUS: Don’t forget to download our FREE CrossFit 17.5 strategy PDF below and enter our giveaway for FIVE FREE BAGS of our grass-fed beef protein powder. If you want you can use code VANILLA17PT5 to get 15% off now.