Overview of Open 17.4
Open 17.4 is a CrossFit workout that was first introduced in the 2017 CrossFit Open. It is an AMRAP (as many rounds as possible) workout that lasts for 13 minutes. The workout consists of four movements: 55 deadlifts, 55 wall ball shots, 55 calorie row, and 55 handstand push-ups. The weights for the deadlifts and wall ball shots are 225/155 lb and 20/14 lb to 10/9-ft. target, respectively. The workout is known for its high level of difficulty and is designed to test an athlete’s strength, endurance, and skill.
Open 17.4: Workout Description
The workout begins with 55 deadlifts, followed by 55 wall ball shots, 55 calorie row, and 55 handstand push-ups. The deadlifts are performed with a weight of 225/155 lb, and the wall ball shots are performed with a 20/14 lb ball to a 10/9-ft. target. The calorie row is performed on a rowing machine, and the handstand push-ups are performed with the athlete’s hands on the ground and their feet against a wall. The workout is scored based on the number of rounds completed in the 13-minute time frame.
Open 17.4: Workout Variations and Scaling Options
Open 17.4 is a challenging workout that may not be suitable for all athletes. To make the workout more accessible, there are several scaling options available. For the deadlifts, athletes can reduce the weight or perform a modified version of the movement, such as a kettlebell deadlift. For the wall ball shots, athletes can reduce the weight of the ball or perform a modified version of the movement, such as a medicine ball squat. For the handstand push-ups, athletes can perform a modified version of the movement, such as a pike push-up or a dumbbell press.
Tips and Strategies for Open 17.4
To complete Open 17.4 efficiently and safely, athletes should focus on pacing themselves throughout the workout. It is important to break up the movements into manageable sets and take short breaks between sets to avoid burnout. Athletes should also pay attention to their form and technique, especially during the deadlifts and handstand push-ups, to avoid injury. A suggested warm-up routine for this workout could include dynamic stretching, rowing, and practicing handstand push-ups.
Athlete Performance in Open 17.4
The average number of rounds completed by athletes in Open 17.4 varies depending on their skill level. Beginner athletes may complete 1-2 rounds, intermediate athletes may complete 3-4 rounds, and advanced athletes may complete 5 or more rounds.
Open 17.4 is a challenging CrossFit workout that tests an athlete’s strength, endurance, and skill. With its combination of deadlifts, wall ball shots, calorie row, and handstand push-ups, it is a true test of fitness. Athletes can scale the workout to make it more accessible, and should focus on pacing themselves and maintaining good form throughout the workout.