Nicole Carroll’s Tips for Open Workout 17.5


Hey everyone. Nicole Carroll, back again with your tips for the Open. This week: 17.5. Final week of the 2017 Open season, and we’ve got an awesome little 10-round couplet of thrusters and double-unders. Getting ready to do this one, my plan going in is to try not to break anything up, but I know I’m looking at 10 rounds, so I don’t want to go so fast or hard out of the gate that it forces me to break up thrusters or take really long rests in my transitions, or causes me to mess up on the double-unders. Just finished this one up. I got 9:03. I was super happy with how I stuck to my strategy. I did mess up one double-under, but otherwise, it went pretty well. As expected, this one had me breathing hard, but it also had me dealing with some shoulder fatigue. Something I recommend on the double-unders is relaxing through the shoulders and spinning from the wrist as much as possible, as early as possible. You’re looking at 10 rounds in this workout. Because of this, it is wise not to overdo it too soon. It’s much better to get a little ways into this workout and realize, “Hey, I can pick up the pace,” than it is to get a little ways into this workout and think, “Uh oh, I went out too hard.” Transitions play a significant role in this workout. There are a lot of them, which gives a lot of opportunity for time to collect there. This means we want to move deliberately and quickly through the transitions, but definitely don’t want to rush or get so frantic that we’re not composed enough to hit that double-under set successfully. You might be looking at the thrusters in this workout and thinking, “Wow, that’s a lot of reps and this weight is not necessarily light for me.” But that’s OK. The good news is that this one has a 40-minute time cap, which gives us the opportunity to go a little heavier than we normally might, gut it out even if we have to break up the thruster reps right from Round 1. This is the last workout of the 2017 Open season, and a really good time to take a step back and look at how far you’ve come this season. Maybe it’s your first time participating in the Open. Maybe it’s your first time doing all the workouts as prescribed. Maybe you PR’d your snatch or got your first bar muscle-up. Whatever it was, take a moment to sep back and appreciate it, and then, go crush this one. Give everything you’ve got, not only to the workout, but to the community around you. That’s really where the magic of the Open comes from, and every single one of you plays a part in it. From the bottom of my heart, thank you for that. Go get ’em, and good luck!

11 Replies to “Nicole Carroll’s Tips for Open Workout 17.5”

  1. Thank you Nicole!! Your tips were super useful this year! Ps love your tank ☺️🏋🏻‍♀️💪🏻

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