CrossFit Open 17.5

17.5For Time · See official cap

10 rounds for time of:
9 thrusters
35 double-unders

Start CrossFit Open 17.5 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 95 lb (43 kg)

Women: 65 lb (29 kg)

Scaled

Men: Official Scaled version: games.crossfit.com/workouts/open/2017/5?scaled=1

Women: Official Scaled version: games.crossfit.com/workouts/open/2017/5?scaled=1

Movements

Thruster
Double-Unders

Movement standards

Thrusters: hip crease below the knee, finish locked out overhead in one movement. Rope passes under the feet twice per jump. The time cap wasn't confirmed from two sources; check games.crossfit.com/workouts/open/2017/5.

Equipment

Barbell
Jump Rope

Coaching notes by goal

Bulking: Thruster Volume

Before: 3 sets × 5 Heavy Thrusters at 75% + 3 × 50 double-unders.

Pacing: Thrusters unbroken every round, double-unders in one set if you can.

After: 3 × 12 Leg Extensions + 3 × 12 DB Shoulder Press.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Steady Engine

Before: 2 rounds at half pace.

Pacing: Hold one round time for all 10 rounds (about 1:00-1:20).

After: 8 min easy row.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Aerobic Base

Before: 6 min easy cardio + calf and shoulder prep.

Pacing: Thrusters in 5+4 and a calm rope rhythm; 70 single-unders if double-unders break down.

After: 15 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: eatthegains.com 17.5 post; breakingmuscle.com 17.5 post (time cap: games.crossfit.com/workouts/open/2017/5)