2017.03.27

Nina comes through and leads us in 17.5 and the last of the Crossfit Games workouts for the year. This was 10 rounds with two moves for time. This was a rough one but everyone finished well under 15 minutes.

Curious to see how it should look like? Here's the link to the Crossfit Game 17.5 Description and how the professionals do it: Open Announcement 17.5

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Warm up
2 rounds

• 25 single unders
• 10 air squats
• 5 lunge to elbow
• 10 push press (with empty bar)
• 10 arm circles (10 forward/10 backward for both arms)

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Strength
3 rounds

• Front pause squat (3 seconds at the bottom)

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WoD
10 rounds

• 9 thrusters (with barbell)
• 35 double unders or single unders

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Exercises

• Front pause squat
  Get a barbell with as much weight as you can handle. Get to rack position, most folks just do a clean to that position. Then do a squat trying to break parallel again and then stand up. Since today was a pause squat, you hold the squat position for 3 seconds and then stand up.
• Thrusters (with barbell)
  You did air squats for the warm up for a reason. Load the barbell enough as you'll be doing 90 of these so think wisely. Most of the women did 1.5-2 plates, guys did a range of 2-4 plates.
  
  So hold the barbell in a rack position up and resting at your shoulders/clavicle. Your elbows should be pointing outward and upper arm parallel to the ground. Your feet should be hip width apart with toes slightly pointed out. Then you do an air squat trying to break parallel. As you finish your air squat and you're standing up, you "thrust" the bar up into the air  like a push press so that your arms are fully extended and bar above your head. Then as you bring the bar back onto your shoulders to rest again, you should be ready to repeat the motions back into that air squat, throw the bar in the air...you get the drift.
• Double-unders
  Jumping rope, you want the rope to make two full revolutions each time you jump. The important part is actually the flick of your wrists, not so much how high you jump. If you worry too much about jumping higher, you’ll throw your rhythm off.
• Single-unders
  This basically means jumping rope. The “single” refers to how many times the rope revolves around you each time you jump. Try to keep a steady rhythm, so that you can do all of your reps without stopping.