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Consejos rápidos para el 17.5 – Thrusters y saltos dobles

Crossfit


Gracias Castro, los saltos dobles por fin han llegado. En el WOD final de los Open 2017 vamos a ver a atletas haciendo 350 saltos dobles, sí o sí. Esperamos que ya tengas tu Velites Fire 2.0 preparada, pero si no es así, ve a la tienda online , y consigue la tuya, para que al menos puedas empezar a practicar para el 2018.

El Open 17.5 es:

  • 10 rondas en el menor tiempo posible:
  • 9 thrusters con barra (43kg/ 30kg)
  • 35 saltos dobles
Cada segundo cuenta, y aunque probablemente no vayas a hacer las 10 rondas a máxima velocidad, hay algunas cosas que puedes hacer para que tu cuerpo no pare de moverse. 

#17point5 – STIMULUS: 🆘Metabolic Distress🆘 – OVERALL: ✅Steady as she goes! – PACING: ✅Find that #smoothisfast pace that allows you to: ✔️Do unbroken thrusters ✔️Transition without extra resting ✔️Hit double-under sets successfully. – THRUSTERS: ✅Start at moderate-to-slower pace (remember, 10 rounds!). Modulate the turnover rate as the workout goes on–i.e., speed up if you have more in you, or slow down if you are resting too long in transitions. ✅If these are on the heavier side for you, break them up. You’ve got 40 minutes to complete this one as Rx’d–go for it! – DOUBLE-UNDERS: ✅Compose yourself before each set then hit a complete set #nomessups! Messing up will be more costly than taking a quick second to relax and focus. ✅If you do mess up, don’t stress. Stay calm, take a breath, smile and go again. Getting frustrated or tense only makes these harder. ✅Use good double-under technique. Preserve the shoulders as much as possible by spinning from the wrists, not the shoulders/arms. – TRANSITIONS: There are a lot of transitions in this workout. If you are not careful, they can eat up a ton of time. ✅Keep your bar and rope close to each other, and walk deliberately between sets. If you need an extra couple of breaths, take them, but stay upright #nohandsonknees #nokneeling and #nolongstrolls away from your equipment. – MOST IMPORTANT: It’s the last workout of the 2017 Open! ✅Step back and look at how far you’ve come this year. Maybe this is your first time competing in the Open. Maybe it’s your first time doing all the workouts as Rx’d. Maybe you PR’d your snatch or got your first bar muscle-up.  Whatever you accomplished this year, take a minute to really appreciate it—then go crush this last one! ✅Give everything you’ve got to your workout but also to the community around you. This is the real #magicoftheOpen and every single one of you plays a part in it. Thank you for representing our community, and thank you for making the Open a truly inspiring expression of the CrossFit movement. Now… Go get ‘em & Good luck🍀#xoxo – Full tips in the CrossFit Journal @crossfit @crossfitgames @crossfittraining #2017CrossFitOpen – 🎥: @dtcflo2 👚: @reebok

Una publicación compartida de Nicole Carroll (@nicole.carroll) el


Respira bien en los thrusters

Es un thruster ligero y un número bajo de repeticiones, así que aprovéchate soltando el aire cuanto estés abajo y cuanto estés arriba en cada rep. Esto te va a ayudar a mantener bajas las pulsaciones y a mantener un ritmo constante.

Si necesitas descansar en los thrusters, hazlo arriba, cuando estés en la fase de bloqueo. Mantén los codos altos y usa tus piernas para levantar la barra.


Haz caso a tus hombros

Es bastante poco peso, pero si añades saltos dobles y el hecho de que vas a hacer 90 thrusters, seguro que tus hombros se van a fatigar. Si empiezan a fallarte en las rondas 3-4, afloja un poco para que no te revientes más adelante.



Visita la Jump Rope Academy de Velites

35 saltos dobles no son ninguna broma cuando tienes que hacer 10 rondas. La técnica, una buena respiración y llevar buen ritmo van a ser tus mejores amigos durante estos saltos dobles. Si acabas necesitando un descanso, haz el set más grande primero (25/15 por ejemplo).

Y si necesitas mejorar cualquier aspecto de tus saltos dobles, te tenemos cubierto en nuestro canal de Youtube, como parte de la Velites Jump Rope Academy.

Buena suerte, y ¡a darlo todo!

guia rapida wod 17.5 velites saltos dobles
Graeme Keeton

Written by Graeme Keeton

Graeme es un copywriter de Reino Unido. Graeme desarrolla textos para nuestros perfiles sociales y newsletters, además de artículos sobre CrossFit en Europa y USA.

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