Hey Pyromanians, here’s a couple tips for 17.5. 1st of all, don’t rush your double unders, unless you’re really efficient at them, don’t go in the double unders like you want to get through them fast, SLOW is SMOOTH, SMOOTH is FAST. I like to think of the thrusters as a distraction, this workout is all about your efficiency on the double unders. Doing singles/ doubles might be better than trying to chain them together and trip every rep. Tripping and resetting takes a lot of time and will kill your mental game. This workout is a lot about the mental aspect, don’t let it get to you. You might think you’re not doing well, things don’t go as plan (as they never are anyway) but focus on small goals, go for 5 first before thinking about 35. Breaking before tripping will also help, that way you stay in control of what’s going on instead of letting the workout running the show. There is a 40min time cap on this for a reason, you’re doing 350 dubs and CrossFit do test their workouts before posting them, my guess is that the average recording was around 30min.
This is YOU vs the workout, don’t think of what everybody else did or might do. Here’s another thing that will help you, give this workout a practice run before going for it, get a feel for it, just hit a few rounds (4 or 5 would be good), analyze where you could do better, try a few different things with the double unders.
Lastly, we covered the double unders technique quite a bit in class, hit some gruesome wods (500 dubs for time with front squats for example), maintaining proper form, hands at waist height, keeping the hands close to your body, jumping with your calves, upright torso, spinning at the wrist and not at the shoulder will all make a difference in this workout.
If you’re unsuccessful at dubs when you attempt the workout, well, that’s not complicated, go scaled, there is zero shame on that. If you still decide to go Rx, keep a positive attitude, throwing your rope will not help you in any way. Have fun with it!!
How many of you read the whole thing really?
CrossFit Games Open 17.5
10 rounds for time:
9 thrusters 95/65
35 double unders
If you’ve done the workout already just do yesterday’s workout
