It’s the Reebok CrossFit Open 2017 and 17.2 surprised us with yet more Dumbbells.
Your job is to push your body hard and stay injury free over the next 4 weeks.
There are plenty of videos showing you how to optimise your performance for this workout.
However, we at Bulletproofbodies are about injury prevention, which includes taping:
The WOD for 17.2 is:
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
- 50-ft. weighted walking lunge
- 16 toes-to-bars
- 8 power cleans
Then, 2 rounds of:
- 50-ft. weighted walking lunge
- 16 bar muscle-ups
- 8 power cleans
Alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Bullet Points
Preparation
· Tape the shoulders, low back & knees
· Wear Knee Sleeves to protect the knees when lunging
Mobilise
· Overhead Shoulder Mobility in preparation for kipping
· Hip flexor & Quads Stretches
· Hamstrings Stretches for T2B
Pre-Activation
· Light Lunges and Bike for the Warm Up
· Practice Bar Muscle Ups
WOD
· Place the Dumbbells on top of your shoulders during the lunges
· Pace yourself to get to the Bar Muscle Ups
Recovery
· Cool Down on the bike
· Compression Socks
· Hydration
· Nutrition
· Mobilise all joints
