17.2 -- MORE DBs!!

Coaches Notes

17.1 introduced the dumbbell to the CrossFit Open. 17.2 introduces it's twin sister, the other dumbbell.

In this workout we see:
Dumbbell front rack walking lunges
Toes to Bar (hanging knee raises or sit-ups)
DB Power Cleans
Bar MU (C2B or Pull-ups or Ring Rows)

SEMI-RANDOM THOUGHTS!
- We're going to see A LOT of first bar muscle ups! Yay for PRs!
- Grip is going to be a big factor for those getting further into the workout
- This workout won't leave everyone on the floor writhing in pain like 17.1. Yay for that.
- Play to your strengths. If lunges and PCs are your jam, go a little harder on those movements and give yourself a little extra time on the gymnastics movements or vice versa.

SPECIFICS

LUNGES
- DB position: 2 options: 1. Stacked vertically on your shoulders. I think this is the easiest way as it keeps the load on your body instead of in your hands (and shoulder complex). 2. Parallel to the floor with rear head over the shoulder. Harder IMO but may be more comfortable for some. During warmup, adjust DB position & elbow position to see what suits you best. 
- Keep your steps long but not too long (aka over stepping). Too short = too many steps, too long = extra difficult lunge.
- Test out a couple of lunge distances to ensure that you cross the line completely with your feet in the most efficient amount of steps possible.
- Step out (laterally) slightly for balance and comfort. Avoid the tightrope.
- If 25ft is tough, rest for a 3-5 breaths before heading back for the next 25.
- Breathe breathe breathe

T2B
- Break early to avoid destroying your grip
- Don't short the arch!
- Go to singles if needed

DB POWER CLEANS
- hold the DBs close to the head to cut distance off to the floor
- utilize the power clean (vs muscle clean) to save the your grip
- eyes up, chest up, save your lowback
- if you are planning on resting, rest on rep 6 or 7 so you don't do an extra power clean before the lunges

BAR MUSCLE UPS
- **NEW RULE THIS YEAR**
--------------> "Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep".
- Full grip
- Knuckles on top of the bar
- Jump into your first rep from 8-12" behind the bar
- Keep your eyes fixed 30 deg above the horizontal plane of the bar
- Rest on top of the bar
- ADV: Small sets will likely pay dividends in round two

GENERAL WARMUP
- bike, run or jump rope 3-5min
- foam roll lats, t-spine, glutes, and quads

and then DO THIS:

SPECIFIC WARMUP
- T, Y, W, L shoulder activation
then . . .
3 Rounds
10 lying straight leg raises
6 lunge steps (progressing to workout load over 3 sets)
5 scap pull-ups + 5 beat swings (progress to 3-4 T2B, and 1-2 BMU)
3 Cleans (progress to workout load over the 3 sets)

COOLDOWN:
5-7min row or bike (conversation pace)
foam roll legs & glutes
couch stretch 2min each leg

FRIDAY TESTING

1 Round
2x25ft walking lunge
16 T2B (Scl: hanging knee raises, or MScl: sit-ups)
8 Power Cleans
Rest 1:1
1 Round
2x25ft walking lunge
8 Bar MU (Scl: pull-ups, or MRx: C2B, MScl: jumping c2B)
8 Power Cleans

See you Saturday for some intense fitness and cheering!!