17.2 Standards/Tips/Pointers
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The most exciting part of Open Workout 17.2 is knowing that so many athletes will get to experience the excitement of their first pull-up and first bar muscle-up during these 12 Minutes.
No matter where you are on your CrossFit journey have fun, and here are some tips that will help you tomorrow:
- Don't underestimate the combined volume of the walking lunges and T2B/Knee Raises. It will take a lot of work to get to the Pull-ups/Muscle-ups and you should concentrate on one movement at a time.
- A lunge rep will count when both heels are past the line, the athlete is standing tall with the dumbbells at the shoulders and all standards for the repetition have been met.
- If at any time during the lunge the dumbbells are lowered from the shoulders, the athlete must restart from behind the last 5-foot increment they successfully crossed.
- Shuffle steps between reps are not allowed.
- For the clean, the dumbbells begin on the ground, outside the athlete’s feet. Touch-and-go is permitted, and only one head of each dumbbell is required to touch the floor between repetitions.
- The heels may not rise above the height of the bar during the kip for a bar muscle-up.
- Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep.
- The arms and hips must be fully extended at the bottom with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body for hanging knee-raises.
Join us tomorrow morning at 6am or 9am to take on Open Workout 17.2 or join us starting at 4:30pm for "Friday Night Lights"!!
