We have barely returned back to the books of living after the 17.1 and it is already time to take a look at the 17.2. Dave Castro gave us a 12-minute AMRAP with:

2 rounds of:

• 50-ft weighted walking lunge
• 16 toes-to-bars
• 8 power cleans

Then, 2 rounds of:

• 50-ft weighted walking lunge
• 16 bar muscle-ups
• 8 power cleans

Alternating between toes-to-bars and bar muscle-ups every two rounds.

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

It is all about the grip

17.2 is an interesting workout that will eventually come down to the grip strength of an athlete. Toes-to-bars and bar muscle-ups will have a decisive role in this workout, whereas lunges and DB power cleans are there to mix the workout up a little bit. Kari Pearce (192 reps) and Kristi Eramo (172 reps), who were featuring in the live announcement of 17.2, started their first set of muscle-ups slightly under four minutes, so everyone will have plenty of time to complete at least the first two rounds. Muscle-ups will be a challenge for many but what would be a better place to do the first ever muscle-up than the Opens? If muscle-ups and grip strength are not a problem for you, you’ll do fine (or at least survive).

Break the sets from the beginning

Trying to do all the sets unbroken is a highway to a disaster. The workout is very grip intensive so you want to break the sets down already from the beginning and save your forearms and grip. Consider breaking the toes-to-bars into two or three sets and muscle-ups into sets of four or less. Don’t let the pauses get too long, though.

The eight DB power cleans per round are always followed by the weighted lunges. If you know that you are not going to do the DB power cleans and weighted lunges unbroken, break your sets so that you can continue straight to the lunges after the last rep of power cleans. Dropping the dumbbells to the ground after the eight power clean will only cause an extra rep of ground to shoulders.

Warming up

There is nothing unusual you should do in the warm-ups. First, do some general warming up, for instance rowing. Then move to movement specific warm-up.

Example of a movement specific warm-up for 17.2

• 10+10 Walking lunges
• 10 Active to passive hanging
• 10 Beat swings
• 10 Hanging knee raises
• 12 KB swings

Finish the warm-up by raising your heart rate a bit to get the blood flowing.

Good luck!

PS. Remember to join the CrossFit Games Open 2017 workout list on WODconnect!