A.
“CrossFit Games Open Workout 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups
B.
Spend 10-15 minutes of light movement on the Assault Bike, and then do some banded neck decompression.
A. Bryan* (2 rounds for time: 400m run, 21 kettlebell swings Russian, 12 pull-ups, rest 5 minutes, repeat) – 2:38, 2:42.
133 for me. Very disappointed , got the whole thing wrong , finished the row with a lot left in the tank. Broke the wall balls up too much. Have to re test this one.
????to everyone else you guys have nailed this!
175 reps, 11:55 TB.
DL’s took the life out of me.
196. Off the row at 10:00. Went way too slow on the deadlifts. Broke them into 11 sets of 5 but it took me over 4 minutes.
Rx
190 reps. 25 t2b
DL felt heavy today..
145 reps, TB 10:40. Masters rx
175 reps RX TB: 11:29
Really thought the DL would come faster…but that got tough quick 4:05
Wall balls have never been a favorite…but man I smoked them in under 3 min…felt GREAT
Rowing…nuff said…I’m already slow..but tried to use my already wiped out legs to save my arms for HSPU..4:30
HSPU…wish I had more than 59 seconds…these felt GREAT…I can kip HSPU all day….but can’t do strict to save my life
Overall…satisfied!!
Really wanted to die on the row!
172 reps. RX. Got 7 HSPU. Which is good for me. I failed a couple more because of fatigue. I am not proficient at them and haven’t been working on them because of my wrists. Was dreading this one. Wall balls and rowing are among my least favorites.
Wow was this a doozy; I strategized a lot, taking a lot of advice in how to break the sets to keep a good pace all over the workout. Total Reps: 165 with a tiebreak of 12:03 I’m very happy with my performance, I’m still learning how to do HSPUs and wasn’t able to get a successful rep there; also I noticed that I need to work on my wallballs, my technique still needs a lot of polish. What I’m super proud of is of my rowing, it was almost pitch perfect as how I planned it to go, I… Read more »
Great job Jorge!
Good job!
Thanks guys
Super proud of all your hard work and accomplishments, Jorge! Can’t wait to see you crush some HSPU in November!
Thanks Michele, I really wanted to prove myself capable on this wod; knowing that rowing is my forte, it was great seeing how the hard work we do daily and the abilities we build reflect in these challenging wods.
Now there is only one more left and I’m super pumped
179 rx got off rower with 3 mins left hspu are still work in progress couple of no reps I’ll take it tho
Take it! You did great!
Thank you!
That’s pretty solid, I think I had a 1:30 getting off the rower. My legs were dead
215 Rx.
Wow! Great work!
Thanks! 🙂 Definitely better than year ago. (-:
No pain in back (key change), but now i’m feeling slightly compressed neck. ?
Legs were smoked from this week’s workout and I have a savage race to do. Rest day.
Good call. You going to attack this before Monday?
Just came back and I feel pretty tired, but my plan was to tackle it tomorrow. If not, then Monday morning.
17.4 (modified) for the first time —145 reps
Since I’m still rehabbing my knee I did the row first, then the HSPU’s, and was feeling pretty good when I got to the DL’s thinking I could break them into tens.
Yeah nope.
How’s the knee today?
What’s up coach?! The knee today is a little bit sore. I’ve been on and off with my rehab, but yesterday was the first day I was able to get on an erg and have my knee in full flexion! It was scary at first but then realized I was experiencing no pain so I went for it 🙂
PS – I saw Invictus’ Instagram account, and y’alls Friday night lights is EPIC.
16.4 – 165 reps, 12:53 tie break. DL’S smoked me if I remember correctly.
After the open I started following Invictus performance….
17.4 – 184 reps, 10:16 tie break!
DL’S 11×5
WB 15/15/12/13
Row took about 3:30
HSPU’S 4×5 with 4 no reps. Those were tough reps.
Kudos to everyone posting awesome scores!
Great work
Solid. Now that is progress – well done.
This is great! Thanks for sharing your results!
A.
RX’d 186, legs were still tight from the week but I’ll take it for 3 months in. Need to work on my rowing, also didn’t realize I was in the masters category till today either. Wth I don’t feel old.
B. Core work and some yoga
Awesome work! Masters is where it’s at, a lot of us on here are in the same boat… combating the aging process with pain and suffering!
Thanks, I’m excited to give it a real shot next year. I keep looking at you guys and it makes me push harder. Gotta catch up. At least I know my weaknesses.
Look for a post on Monday about rowing in this workout.
I will for sure, looking forward to it.
Rx through row then stared at the wall hoping HSPU would magically find me! It’s St.. Patty’s Day but since I’m not Irish I think the luck passed me over!
Haha! Nice job though!
Finished 17.4 – 1 time at 13 minutes. That was just painful, but loved it.
Had to get decked out in my St. Patty’s Day gear. Love the new O’Nanos
Dude, you killed it. Even the young studs at my wife’s box didn’t finish a round.
Salute.
Thanks, I broke the DL into 11 sets of 5, every 10 seconds then rested 5, so I was done with those under 4 minutes. That helped me get through it looking back at it.
I did the same with 11 sets of 5, finished the DLs in 3:01, but you must have flown through those HSPUs!
Yep, sets of 10, but my shoulders were smoked. I came down on 55 as the clock went off .
Impressive stuff
Super impressive! And nice outfit!!
That’s awesome!! I dropped in at a box. No one there made a full round. Very impressive
Day Behind – 17.4 on SUNDAY
A. Worked up to my current 1RM of 130# (it has been a LONG time since I hit that..felt really good) But I cannot figure out why my head wont let me get a squat clean at 130#??
B. OPTION 2 – 12:50
PC @ 105# (all singles)
Ring Dips all strict…can’t get a good kip and feel like I struggle and waste more energy trying.
What’s the deal with the squat cleans? Maybe try some Tall Cleans to work on pulling under.
I really need work on getting under the bar faster…my other issue is that my rack isn’t as high as Id like it especially in the squat position….I don’t have a lot of flexibility in my shoulders. I’m hoping you have some great exercises that I can do that will help correct/improve all of that.
17.4(16.4)= 185… +2 from last year. Tie break: 10:58
Pr!
I’ll take it! Haha!
17.4: Rx 197reps, off the row at 9:16, HSPUs were exactly what I thought they were going to be… cranked out my first 5 and I thought I was money… NOPE!
Nice work.
Nice job bro!! Got me again!
Great work mate!!!
Thanks! Good luck tomorrow!
Oh HSPU…great job though!