Crossfit Open 17.2 has lunges, toes-to-bar, dumbbell cleans, and bar muscle-ups. The hardest movement is the Bar Muscle-up so check out my article for 17.1 for the shoulder warm-up portion. However, during 17.2 last night, I found the 100 pound weighted lunges trashed my butt and quad to the point they wanted to explode. Here are some Crossfit Open 17.2 tips to get your shoulders and butt ready.
Banded Hip Opener
Here’s a video from Mobility WOD demonstrating a great hip opener that will get your quad ready as well (skip to 1:00). What you want to make sure you do is to drive your hips forward as if your driving your groin to the floor. The added couch stretch with this movement will get your quads flexible for the wod. Spend 2 minutes on this one and then move on.
Single Leg Glute raise
Your butt is one of the greatest stabilizers and it will feel like its gonna explode after every lunge. It is important that you isolate and stabilize this muscle. Here is an example of the movement. Try 3 sets of 20 each leg to prep your glutes for a glorious 50 ft lunge.
Prep for the Muscle-Up(s)
After doing 32 Toes-to-Bar and 16 Dumbbell Cleans, your shoulders will hate you. Even if you can do multiple bar muscle-ups, it will be very difficult to even do one after all that work. This means form will suffer! So on top of doing the 17.1 shoulder warm-up, I recommend doing this shoulder extension mobility eloquently presented by Dr. Starrett to prevent tears and impingement (skip to 3:55).
This is in no way a complete warm up but definitely be sure to hit all these areas with your coach before and after the wod. If there is any shoulder, back, or knee issues that you’ve been dealing with for more than 3 weeks, its probably something that needs to be check-out. We are offering free discovery visits during the Open season so please call (678)718-5240 and mention Crossfit Open.
