The last week of the CrossFit® Open is finally here. If you’ve been following each week’s action, then you’re more than likely relieved at what workout 17.5 entails. This week’s workout is a time-based workout that involves ten rounds of thrusters and double-unders.
If you missed the official workout announcement, then check out the workout below with the movement standards video.
As always, athletes start on a 3, 2, 1 countdown before beginning the workout.
- 9 Thrusters – 95lbs men/65lbs women
- 35 Double-unders
10 rounds total in as little time as possible with a 40-minute time cap.
This workout seems simple, but time management is one of the toughest feats to accomplish, especially in competitive timed workouts. Top CrossFit athletes are generally great at this aspect, so we compiled a list of some of the best tips released for 17.5 so far.
1. Lukas Esslinger (Finished 21st in the 2016 Games) & The Progrm – Importance of Pacing, Discipline, and Mechanics
Coach John Singleton talks about the importance of pacing this workout and performing it within your best capacity. He also mentions the importance of movement mechanics and equipment setup to allow smooth transitioning.
2. Nicole Carroll (CrossFit HQ Director of Training & Certification) – Pacing and Transitions
Carroll hits on the importance of pacing, as this workout is ten rounds. “It’s much better to get a little ways into this workout, then think I can pick up the pace.” She also discusses how important transitions are for maintaining a quick workout time.
3. CrossFit Coach Cody Looney (Coach at CrossFit Advantage) – Splits and Pacing
Coach Cody shows how Katrin Davidsdottir split her rounds on a whiteboard, which is a cool visual to help give you context into realistic pacing for yourself. He also talks about the best way to manage your workout capacity to stay on your pace.
4. Josh Bridges (Finished 13th in the 2016 Games) – Double-Under Advice
Bridges shares extremely valuable insight he learned from workout 17.5 and that of course is…don’t trip.
The 2017 CrossFit Open has come and gone and there’s only one more weekend to log and improve your ranking. This workout may seem more simple than others we’ve seen this Open, but it shouldn’t be taken for granted.
Feature image from The Progrm YouTube Channel, @bridgesj3 Instagram page, and @nicole.carroll Instagram page.