Four down, one to go. We’re down the final workout of the 2017 CrossFit Open. After four weeks and 12 movements already programmed, the list of remaining movements has been narrowed down.
Here’s what we’ve seen so far and what Open movements have yet to be seen…
| Already Done That | Yet to Come? |
| Burpee Box Jump Overs | Thrusters |
| Dumbbell Snatches | Double Unders |
| Weighted Lunges | Ring Muscle-Ups |
| Toes-to-Bar | Shoulder-to-Overhead |
| Dumbbell Power Cleans | |
| Bar Muscle-Ups | |
| Squat Snatches | |
| Chest-to-Bar Pull-ups | |
| Deadlifts | |
| Wall Balls | |
| Rowing | |
| Handstand Push-ups |
Unless Dave Castro completely loses his mind, we will see thrusters in 17.5. However, will they be with a barbell or will the dreaded dumbbells make a return?
The next question is “will we see another repeat”? Our guess is that is unlikely given we just repeated 16.4 last week. If not a repeat, could we see a repeat movement? In 2016, burpees were programmed twice, but again our thinking is there won’t be another repeat movement this year.
Well, maybe Castro’s hint on Instagram will provide a helpful clue.
Nope.
Ok, will 17.5 be for time or an AMRAP? Since 2014, the last workout has been for time. The four leading up to the “.5” workout have always been AMRAPs until this year. This year, we have had two workouts (17.1 and 17.3) where an athlete could finish the workout before the time cap. There’s not been a true “for time” workout for all who are participating yet. Verdict undecided.
Maybe looking at the last workout of every Open might give us a clue.
11.6 (yeah, 2011 had 6 weeks in the Open)
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
12.5
Repeat of 11.6
13.5
Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
14.5
21-18-15-12-9-6-3 reps for time of:
95/65-lb. thrusters
Burpees
15.5
27-21-15-9 reps for time of:
Row (calories)
95/65-lb. Thrusters
16.5
Repeat of 14.5
So Thrusters, CTB and Row have been the only movements in the last workout. And we’ve seen an ascending ladder, time gated workout, and descending rep schemes for time.
The prevailing theory is we will see double-unders this week. Let’s see how Castro has programmed ‘dubs’ over the years.
11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75/55-lbs)
12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups
13.3
Repeat of 12.4
14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75/55-lb. power snatches, 15 reps
15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
So we’ve seen double-unders in a chipper (did that in 17.4), in a time gated workout (did that in 17.3) and in a couplet of 30 DUs and 15 barbell reps, all of which were 10 minutes.
So here’s what we think we will see…
17.5
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Dumbbell Thrusters (100/70-lbs)
There you have it…a bunch of double-unders with the awful dumbbell thrusters. Get those shoulders ready because if this is the workout, they are going to be on fire!
Let’s hear your guesses to what we will see on Thursday night in the comments below.
Follow the action from now through the Open announcement on our live blog!
