CrossFit’s Director of Training Nicole Carroll’s Tips for Open Workout 17.2

Be smart and prepare yourself properly for CrossFit open workout 17.2!

STIMULUS: Grip☠️
✅The name of this game is smartly managing breaks and transitions. You may have to break sets of everything up earlier than you think!

LUNGES:
✅Full grip on handles does not = death grip. Use a modified front rack: elbows up, handles “resting” in your palms & rear heads of the dumbbells sitting on your shoulders (vs. holding them out in front of you!)
✅If needed, put these down at the turn around for quick grip relief. I did not but the ladies tonight did and they did much better than me!

TOES TO BAR:
✅Break them up earlier than you think you need to. Use short breaks and hop back up on the bar. Quick doubles or singles on these are often faster than larger sets with longer rests.

CLEANS:
✅Remember, do not drop after the 8th and final rep and then have to re-clean the dumbbells to get going on the lunges!

BAR MUSCLE-UPS:
✅Whatever sets you are normally confident with, subtract at least 1-2 reps from that to avoid going to failure. I failed 2 or 3 muscle-up reps; had I broken them into smaller sets from the outset, I likely would have gotten though them all.
✅Do not get discouraged if you do not have a bar muscle up! Get through toes-to-bar rounds and use the remaining time and #OpenMagic ✨to try to get one!

RESTS AND TRANSITIONS:
✅Take enough of a break to successfully tackle the next set BUT do not let the time get away from you. Try using a little ritual; e.g. 3 big breaths, a short walk, clap your hands a few times, etc. to set a deliberate rest period and stick to it.
✅Use transitions wisely (shake hands out, breath, etc.) but again, try not to let them get too long. Always get on the next movement a little sooner than you want to!

MOST IMPORTANT:
✅Have fun, enjoy the community around you, and give everything you’ve got!

Good Luck!?

 

For more information on how to do well with CrossFit Open Workout 17.2, check these articles and videos out:

Tips and Strategy Tricks to Help you Smash Crossfit Open Workout 17.2!

Everything You Need to Know About Scaling CrossFit Open Workout 17.2

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.

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