Hey Vic City,
We are heading into the final week of the 2017 CrossFit Open. That gives us one more chance to test our fitness against the world, for this year. We all put a good amount of work into making ourselves fitter than last year. 17.4 was a great way to retest to see if you were able to make improvements in that workout in the last 52 weeks. A couple of large stopping points in that WOD was the deadlifts and handstand push-ups. For most, just getting to the handstand push-ups is a victory. Some of our members even got their first Rx handstand push-ups during the WOD. I'm very confident that handstand push-ups will come up again in the 2018 Open, so it's never too early to get practicing to become more efficient with those. Also, if the deadlifts really slowed you down at the start, maybe consider a bit more work on those during the "off-season." 17.4 and the other Open challenges can and should be reflected on, but we should put that on the back burner, as we have one more task to go.
"You didn't come this far, to only come this far." - Tom Brady
To this point, we've done the best we can. We owe it to ourselves to finish that Open the way we started, with intensity. Regardless if you are doing better, worse, or right were you want to be, we might as well give 17.5 all that we can. If it's anything like the past final workouts, it's going to hurt, like, a lot.
We can either fold, or go all-in, it's up to you. Don't have regrets as this is the last opportunity to figure out where we stand with our fitness.
Good luck, and go get it.
Training Monday - Tuesday
Warm-up: 7 minutes of - 5 pullups, 10 pushups, 10 double crunch, 15 squats
Skill WOD: Rotating EMOM for 5 rounds:
Same bar weight for all movements
1. Power Cleans - 8 reps
2. Front Squats - 7 reps
3. Shoulder to Overhead - 6 reps
Conditioning WOD: Rotating EMOM for 4 rounds:
1. Burpees 8-16 reps
2. Box Jumps 8-16 reps
3. Assault bike 30 sec
4. Kettlebell swings 8-16 reps