It’s the Reebok CrossFit Open 2017 and 17.4 is a repeat of 16.4.
Your job is to push your body hard and stay injury free over the next 2 weeks.
However, we at Bulletproofbodies are about injury prevention, which includes taping:
- Lower Back for the Deadlifts
- Midline
- Neck/Upper back
The Open workout 17.4 consists of the following:
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups
Repeat
Bullet Points
Preparation
· Tape the low back, Midline and Neck/Upper back
· Wear long socks/knee sleeves to protect the shins when Deadlifting
Mobilise
· Overhead Shoulder Mobility in preparation for Handstand Push Ups
HaHamstrings and lower back for Deadlifts
HaHamstrings and lower back for Deadlifts
· Hip flexors, Quads and calf Stretches for that deep squat when catching the wall ball
Pre-Activation
· Light Squats for the Wall Balls
· Light Toe Touches for Deadlifts
Scapula elevation & Depression in Hand stand
Scapula elevation & Depression in Hand stand
WOD
· Concentrate on your Technique, don’t get a no rep, especially on the HSPU’s
· Pace yourself on the Deadlifts and break them up early
to This WOD is all about the new standard on the HSPU’s , so be realistic and don’t expect to the second round of Dealifts if you have not got HSPU’s for 55 reps!
to This WOD is all about the new standard on the HSPU’s , so be realistic and don’t expect to the second round of Dealifts if you have not got HSPU’s for 55 reps!
Recovery
· Cool Down on the bike
· Compression Socks
· Hydration
· Nutrition
· Mobilise all joints