Crossfit Open Workout 17.4 Standards

Here are the workout standards for Crossfit Open 17.4 Workout

Crossfit Open 17.3 Recap

Coming in to this years Open, as I stated before, my goal was to Rx each workout, and not a cheap Rx where I only do one of the movements.

One of my many weakness is any weight overhead, it comes down to strength and confidence.  About a month before the Open I started to work with Allison who is a coach in my box,  I respect her greatly for her knowledge and ability to coach. I went to her and asked that she help me with weight overhead, seems simple but most sessions i would only use a empty barbell, far from the 95lbs needed to Rx 17.3.

In my box ( Rocky Lake Barbell ) we have awesome weightlifting coaches, the box is divided into a Crossfit side and a olympic weightlifting side with lots of cross over.

I did 5 sessions with Allison prior to attempting 17.3 , the last session was right before I attempted the workout on Monday, the session started with a women's bar, mens bar, then started to load on weight. This session was more about confidence building then anything. Right before the workout I tried to back out of the workout saying it would ruin the progress, really I was afraid of it. Allison told me we would just take it one rep at a time, we wouldn't rush. Well lets just say it worked, I hit 14 PR snatches at 95lbs and was super pumped!!

This is all about seeing your weaknesses and taking the time to fix them, I still have alot of work to do, but this was a great starter.

  

Crossfit Open 17.2 Muscle Up

Crossfit Open 17.2 Recap

Well this is the week.... It's the week of the muscle ups, can I continue and do 17.2 RX?

Leading up to 17.2 I had been practicing muscle ups with a couple girls from my 10am class, after class we would all work on muscle ups, I was able to get a couple but they would not count as reps due to the standards, a week prior I tweaked my shoulder alittle so I avoid all practice, i was just hoping the hours of youtube videos and adrenaline would pay off.

So the plan for 17.2 was all about pacing, I would take my time, break up the toes to bars and have energy and time to try a few muscle ups.

Everything went as planned and when I arrived at the bar for the muscle ups I felt pretty good, I channeled my inner ape and was able to pump out 2 muscle ups!!! I was so pumped

17.2 is in the books with a score of 80 reps RX.

( I'm in the law enforcement division here in my province and after two workouts I'm sitting 9th out of 13, so I have alittle work to to)

 

Crossfit Open 17.1 Recap

Well The Crossfit Open Has begun, and 17.1 was announced the other day...

17.1 was is a combination of dumbbell snatches and burpee box jumps.

My goal going into this years Crossfit Open was to Rx all of the workouts, which would be a challenge to be as I know muscle ups, handstand push ups and a few other movements i struggle with will show up. 17.1 is a very doable workout, I will just find the 50lbs dumbbell snatches a little heavy.

Well 17.1 is done and in the books, I'm not one to redo workouts but if I did I would pace myself better. I went hard out of the gate and died off.... Overall I am happy with a score of 175 reps RX.

On to 17.2

Whats The CrossFit Open

What is the Crossfit Open?

The Crossfit Open is the start of the road to the 2014 Crossfit Games. The Open consists of 5 workouts over 5 weeks. All athletes interested in participating have the option to perform each workout at a registered affiliate or to submit a videotape of their performance to the Games website.
 

 

The Open is for EVERYONE! So sign up..... You may be new to CrossFit like myself or a old pro, everyone can do the weekly workouts and compare themselves to the big names.

If you are one of the lucky top 60 men and women after the open is complete you move to the Regionals and compete in a 3 day competition to move on to the games.

I would encourage you to sign up and participate in this years Open.

Kennyo

CrossFit 13.4 Workout

For seven short minutes, athletes will ascend a ladder of increasing reps of clean and jerks and toes-to-bar. The weight of the barbell remains constant at a Grace weight, while the reps start with threes and go up by three each round. Once you get past the 12 reps of clean and jerks, you've completed the classic CrossFit workout Grace — 30 clean and jerks for time — on top of all those toes-to-bar.

The ascending ladder scheme creates a very different challenge from the more common descending rep schemes like 21-15-9 where the volume decreases as muscular stamina becomes a factor. Now, we have just the opposite. The volume increases as you fatigue. Go out too fast and forced rest will eat up the last few minutes of precious time.

Video Demo Below:



MEN
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN - 
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.