Mobility, Activation & Warm-Up
Spend a few minutes rolling out the hamstrings and the pecs
One set of:
Floor Slides x 10 reps
Y’s, T’s, W’s x 10 reps each
Hawaiian Squat x 5 reps each side
Warm-Up
10 Calorie Row
Waiters Carry x 100′ (switch arms at the 50′ mark)
KB Goblet Squat x 10 reps
KB Deadlift x 15 reps
A.
Six sets of:
Push Press x 6 reps @ 70-75%
Rest 90-120 seconds between sets
B.
“CrossFit Games Open Workout Event 17.4 & 16.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155lbs)
55 Wall Ball Shots (20lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups
55+:
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (185/125lbs)
55 Wall Ball Shots (20/10lbs to 9′)
55 Calorie Row
55 Push Press (95/65 lbs)
C.
Four rounds for quality of:
15 Skull Crushers
100 Foot HEAVY Suitcase Carry (each arm)
Cool Down
5-10 Minutes Backwards Walk (ideally on an assault runner) as you bring your heart rate back down”
General Training Notes:
Push Press Focus: This week we have more sets, less reps but at a slightly higher % compared to last week. You should still be able to cycle this weight versus resetting on your shoulders each rep. A couple things to keep in mind when doing bigger sets of push press is to (1) keep the elbows from dropping by slightly pushing them out to the side to create a strong ‘shelf’ and (2) breathe throughout the set instead of holding your breathe the entire time.
CF Games Open Workout Event 17.4 and 16.4: You thought you’d never see this workout again didn’t you? Well, today is your lucky day. 🙂 You get to retest this Open event and it’s one of our favorites! Our suggestions for how to approach this workout is to start by breaking the deadlifts early and make them quick sets. It doesn’t make a ton of sense to go big here and jack up your heart rate and back. If you can go something like 15-20 then 10-15 reps at a time but keep the reps quick and breaks quicker, then you’re on the right track. After that you’ve got 55 wall balls. It might make sense for some of you to knock these out in 1-2 sets, especially if you’re good on the rower and know you can recover there. But, if hitting this in that few of sets blows your shoulders up then you’ll be in a world of hurt on the handstand push-ups – in that case 3 or even 4 sets might be the ticket, but again it’s about short breaks. Hop on the rower and aim to be off in around 2:45-3:15 for men and 3:20-3:30 for women. That should be around 1100/900 calories/hour pace (adjust if this is not a realistic pace for yourself). After that you’ll head to the wall where the handstand push-ups / push-press are completely athlete dependent. If you’re confident at them, then hammer out a big set. If you’re not as confident, then short sets and short breaks. Remember though, you get to kip so that should hopefully help some of you with pressing strength deficits stay in the game. If you get back to those deadlifts, depending on where the clock is, you’ll approach them similar as the first round OR you’ll have to hammer out a big set and finish. Either way, you’re looking fast efficient reps and short breaks if you take them. If you finish that then it’s back to the wall balls where we’ll expect you to go unbroken knowing that you’re not saving yourself for anything else. The deadlift and wall ball on the second set is all about a gut check. Please note your strategy for this workout!