Morning Rehearsal
A.
15-20 minutes of light aerobic work. Get your body moving and blood flowing.
B.
35-54:
Two rounds for time at 95-100%:
9 Thrusters (95/65 lbs)
35 Double Unders
Rest until fully recovered, and then…
Two rounds for time at 95-100%:
9 Thrusters (95/65 lbs)
35 Double Unders
55+:
Two rounds for time at 95-100%:
9 Thrusters (65/45 lbs)
35 Double Unders
Rest until fully recovered, and then…
Two rounds for time at 95-100%:
9 Thrusters (65/45 lbs)
35 Double Unders
Note not only your times for both of these, but also your perceived rate of exertion. Remember you will accumulate 10 rounds of this, so if you’re more gassed from one than the other, that will be important to take into consideration.
Be efficient, and be flexible. Play with the pace at which you attack thrusters, and note how aggressive you can be without risking inconsistency with your double-unders.
Afternoon Session
A.
Please check out our friend, and newly minted Physical Therapist Michael Tancini’s Movement Prep Video for 17.5
Then . . .
Band-Assisted Hip Flexor Stretch
Band-Assisted Ankle Pulse
T-Spine Pulse on Bench
and then . . .
Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
B.
Two sets of:
Banded Monster Walk x 15 steps each direction
Lateral Walks x 15 steps each direction
Rest 60 seconds
Banded Good Mornings x 10 reps
Rest 60 seconds
Assault Bike or Row x 3 minutes at a relaxed pace
Rest 60 seconds
C.
35-54:
Two sets of:
5 Thrusters (95/65 lbs)
15 Double-Unders
Rest 60 seconds
55+:
Two sets of:
5 Thrusters (95/65 lbs)
15 Double-Unders
Rest 60 seconds
D.
“CrossFit Open Event 17.5”
35-54:
Ten Rounds, for time, of:
9 Thrusters (95/65 lbs)
35 Double-Unders
55+:
Ten Rounds, for time, of:
9 Thrusters (65/45 lbs)
35 Double-Unders
Strategy Considerations and Preparation Notes
Heidi’s Guided Visualization for 17.5
Please read our written notes for movement, strategy and pacing considerations: Invictus 17.5 Prep Notes
If you have any questions, please drop them into a comment on the blog and we will be sure to answer them on Friday morning.
17.5. I did not do well. I was sick a few days this week which did not help, but neither did the 90 thrusters, 350 Double Unders or the 18 minutes it took me to complete. I may do it again on Monday, we’ll see how the ‘ol bod recuperates this weekend. over all I really enjoyed the Open this year. Downside: I fell short of my goal. Upside: My “weaknesses” were made blaringly clear, giving me something to do this year 🙂
Morning and afternoon session Done
17.5 Done as part of my Sealfit 20x Cadre. Time was 14:39 in gear. Truly a blessing to have done the Open yet again. PRd on Snatch as the highlight. Thanks to the Invictus programming. Now to continue training and to continue getting better.
The morning rehearsal followed by the mobility and activation exercises were exactly what I needed!
17.5 = 14:16
Happy!
2 mi 15 min run
DMA done. I don’t have DUs. All SUs x2.
Warmed up with 3 sets of 9 reps @ 65/75/85
Then 3 sets of 9 reps @ 95#.
Didn’t nite time. Just testing. Shoulders were still a bit tired from the MU’s and HSPU’s on Wednesday.
Just did Friday Night Lights with my box. 🙂 Earlier today I was able to do some light aerobic work, but the gym was too full for me to do a test run. A, B & C: done. These warm ups have been right on the money. 17.5 Time: 16:50. 🙂 This may not seem fast to some of you, but for me, this represented a huge improvement in both of these movements. Did the first round unb, then decided to break thrusters into 5/4 and DUs into 20/15. This was completely manageable and I was able to stay focused,… Read more »
Well done Miki!!!
Thanks!! 🙂 This was a fun Open!
Just did test run of 2 sets of two rounds for time. 1:31 & 1:33. Don’t feel like I could hold that for ten rounds. Took about 4-5 minutes to recover. Hit toes 2x on first set, no misses on second set of two.
I agree Chris. I did two rounds as well in :57 and 1:01. This one could get ugly quick. I’m just not sure how to approach this one. Break early or push until I have to break.
so spent, that I decided to do it on Sunday. I wasn’t able to go until around noon today and wasn’t 100% at 5-6pm and can’t go tomorrow. I am thinking of pushing and then just try to hang on…???
I’m going to do it on Sunday as well. This will give me another day to decide how to attack this thing. Good Luck!
Traveling for the next 6 days, so did afternoon session this morning (6AM EST)
A: done
B: done
C: done, scaled
D: 17.5 scaled (35-39)
13:47
That was a gasser….
Did the test rounds : it felt better in rounds of 3 and 4 – 3-3,5 min on 2 rounds 🙂 need to take it a bit easier tomorrow so I don’t need to stop and breath ( take longer brakes )
I am doing the 17.5 tomorrow – but i am doing the mornings session today 🙂
10:13- Did this right after it was announced. First workout since last Friday since I decided to enjoy my trip to Hawaii and schedule didn’t match up with gym hours most of the time. Went into it with the plan of treating it as an EMOM (but :55 sec instead of every minute) The math soon got to complicated for my oxygen deprived brain. Most of you know my breathing pattern during thrusters is all over the place despite trying to focus on breathing and came into play the later rds. Shoulder fatigue was never an issue. UB on all… Read more »
Great job!
Thanks Tom. I’d like to say one and done , but I know better!
That’s a very good time!
Thanks Petteri! Redid it today and improved by 1 sec. Where you from in Finland? I love it there.
Living in Helsinki, next to central park which is full of trails to run or bike from back door, also cx skiing from back door. Living next to forest but still 20 minutes from city by bike is so great. Best season is start starting here, when spring sun starts to warm and nature arise ti live, you can actually see the progress every morning when I bike to office through trails. Good luck to qualifiers. I’ll be back tomorrow with the program.