Category: Standard RX

CrossFit Games Open 16.4 / 17.4

As many reps as possible in 13 mins of:
55 Deadlifts, 225/155 lbs
55 Wall Balls, 20/14 lbs, 10/9 ft
55 Row Calories
55 Handstand Push-ups

If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.
Note: RX mats under your head are NOT RX for this workout. Your hands and head must be at the same height on the ground.
Use mats for Deadlift but you may drop from the top for THIS workout only.
NO Oly plates allowed
Tie-breaker: At the end of each 55 reps, time should be marked by the judge.
HSPU standards are on board. Hands must stay in box, heels must touch over line with butt off wall at top. Must start at top of HSPU (not head on floor) for 1st rep.

CrossFit Games Open 16.4 / 17.4 & CrossFit Games Open 16.4 / 17.4 – Scaled

CrossFit Games Open 16.4 / 17.4

Workout 17.4

As many reps as possible in 13 mins of:
55 Deadlifts (225#/155#)
55 Wall Balls (20#/14#) (10/9 ft)
55 Row Calories
55 Handstand Push-ups

If 55 handstand push-ups are completed, the athlete will first run all over the gym giving high five’s and slapping butts. Then the athlete may move back to the barbell and begin another round.

CrossFit Games Open 16.4 / 17.4 – Scaled

As many reps as possible in 13 mins of:
55 Deadlifts (135#/95#)
55 Wall Balls (20#/14#) (9 ft for both M and F)
55 Row Calories
55 Hand Release Push-ups

If 55 hand release push-ups are completed, the athlete may move back to the barbell and begin another round.

BTWB

Photo by @robcwilson

Submit your scores! Don’t forget to add your row tie-break time and be sure to double-check everything before hitting submit.

If you need to make up the Open WOD then you have any AM class and the 4pm class on Monday at the latest.

Last night was awesome energy and a fun after party! We saw a ton of PR’s compared to last year with 17.4/16.4 with a slightly changed HSPU standard. Thanks to those who brought some food and drink to share. Next Friday we will repeat so plan to stick around!

Fittest On Earth: A Decade of Fitness Documentary Now Available

Results 17.4 Registered Athletes

Compare to 16.4 Results

Results Open WOD 16.4

Back Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Back Squat 3-3-3-3-3 & 4 RFT: Rows and Ground To Overheads

Back Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Open Workout 17.4 Standards

4 RFT: Rows and Ground To Overheads

4 rounds for time of:
Row 300m
10 Ground To Overheads (95#/65#)
* Clean and Jerk or Power Snatch.

BTWB

Photo by @robcwilson

Tomorrow is Open Workout 17.4 (below). The WOD formerly known as 16.4 is back! It’s time for the annual Open repeat. It is also St. Patrick’s Day! So wear green, bring your best handstand push-up and deadlift face, and get ready to party after Friday Night Lights tomorrow night.

Come to any class and you will get the WOD done. When you arrive please check in with the coach to be assigned a wave. Start warming up in time for your wave.

This will be an “engine” and shoulder test as well as ability to transition quickly between movements without wasting time. Expect to break up your deadlifts and wall balls into small, manageable sets with minimal rest rather than larger sets that require standing around. Use a belt if you are used to one. Alternate your grip on the barbell. If you are able to reach the wall then ensure your hips are off the wall and heels are over the line for each rep. Have your judge communicate the count when the rep is clean before you kick down or start the next one. Fast singles can save your shoulders rather than wasting reps and balancing on your head inverted.

Note: RX Smartgear HSPU mats under your head are NOT RX for this workout. Your hands and head must be at the same height on the ground.
Workout 17.4/16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (use mats)
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.
Workout Description & Scorecard

Use mats for Deadlift but you may drop from the top for THIS workout only
NO Oly plates allowed
The scaled version is with a 135#/95# Deadlift, 9 ft. target for both M/W and 20#/10#, and Hand Release Push-ups each round
For Masters 55 and Up the load is 185#/125#, 9 ft. target for both M/W and 20#/10#, and Push Press at 95#/65#
RX Smartgear HSPU mats under your head are NOT RX for this workout. Your hands and head must be at the same height on the ground at the bottom of the HSPU.
Hands must stay in box with palms of hand inside lines; heels must touch over line with butt off wall at top
Must start locked out at top of HSPU (not head on floor) for 1st rep
Tie-breaker: At the end of each 55 reps, time should be marked by the judge. When you submit your score you must record the number of reps completed as well as the tie break time

Alt EMOM 10 mins: Touch And Go Deadlifts and Muscle-ups & FT: Deadlifts, Box Jumps and Air Squats

Alt EMOM 10 mins: Touch And Go Deadlifts and Muscle-ups

Every 1 min for 10 mins, alternating between:
3 Touch And Go Deadlifts, pick load
3 Muscle-ups

Live From The Update Studio: 17.3 Winners

FT: Deadlifts, Box Jumps and Air Squats

For time:
15 Deadlifts (185#/135#)
15 Box Jumps (24″/20″)
50 Air Squats
12 Deadlifts
12 Box Jumps
40 Air Squats
9 Deadlifts
9 Box Jumps
30 Air Squats
6 Deadlifts
6 Box Jumps
20 Air Squats
3 Deadlifts
3 Box Jumps
10 Air Squats

BTWB

Photo by @robcwilson

Join us at 4:45pm in the lobby on Thursday to see what Dave Castro has in store for us in 17.4 this week. We can all learn our fates collectively and then start the freaking out process together. On Friday night we will have informal St. Patty’s Day party time after all the suffering is over!

Update Studio: Catching up With Tia-Clair Toomey

Power Clean 2-2-2-2-2 & 3 RFT: Hang Power Cleans, Lateral Burpees and Pull-ups

Power Clean 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
*Touch and Go

3 RFT: Hang Power Cleans, Lateral Burpees and Pull-ups

3 rounds for time of:
15 Hang Power Cleans (155#/105#)
15 Lateral Burpee (Over Barbell)
15 Pull-ups

BTWB

Photo by @robcwilson

Open 17.3 Results Final

Power Clean 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
Touch and Go, use mats

Bench Press 3-3-3-3 & AMRAP 7 mins w/ Buy-in: Dumbbell Thrusters, Toes-to-bars and Wall Balls

Bench Press 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Tips for Learning Double-unders

AMRAP 7 mins w/ Buy-in: Dumbbell Thrusters, Toes-to-bars and Wall Balls

In 7 mins do:
20 Dumbbell Thrusters (50#/35#)
then in the remaining time, AMRAP of:
8 Toes-to-bars
12 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

Everyone repeat after me: “Please no dumbbell thrusters Dave Castro, please no dumbbell thrusters Dave Castro, please no dumbbell thrusters Dave Castro…”

Bench Press 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.