Workout Description
AMRAP in 12 minutes
2 Rounds of:
50 ft Dumbbell Walking Lunges (50/35 lb)
16 Toe-to-Bars
8 Dumbbell Power Cleans (50/35 lb)
Then 2 Rounds of:
50 ft Dumbbell Walking Lunges (50/35 lb)
16 Bar Muscle-Ups
8 Dumbbell Power Cleans (50/35 lb)
Why This Workout Is Very Hard
A 12-minute AMRAP featuring dumbbell movements and gymnastics, gated by bar muscle-ups. Tests endurance, strength, and high-skill gymnastics.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Repeated 50ft DB walking lunges (heavy load) will severely tax leg and core/grip stamina. T2B test core/grip stamina. Bar Muscle-Ups demand significant upper body pulling/pushing stamina, especially when fatigued.
- Endurance (7/10): A 12-minute AMRAP featuring two couplets: 1) DB walking lunges (50/35lb per hand) and T2B, then 2) DB walking lunges and Bar Muscle-Ups. The lunges provide constant work, while gymnastics skill gates progress. Tests endurance, strength, and high-skill gymnastics.
- Strength (7/10): Dumbbell walking lunges with 50/35 lbs in each hand are very heavy. Bar Muscle-Ups require high relative upper body strength. T2B test core/grip strength.
- Power (6/10): Bar Muscle-Ups are an explosive movement. DB power cleans (part of the WOD description, 8 reps per round) are also power-focused. Lunges are more strength/stamina.
- Flexibility (5/10): Requires hip mobility for lunges under heavy load. Shoulder/wrist mobility for Bar Muscle-Ups. Hamstring/shoulder mobility for T2B.
- Speed (5/10): Efficient transitions and consistent pacing on lunges are key. Speed on T2B and proficiency in BMUs determine how many rounds of the second couplet can be achieved.
Modality Profile
A complex workout. Lunge (G), TTB (G), C2B (G), Bar MU (G), DB Power Clean (W), Bike (M). This is a mix. Let's simplify. 2G, 1W, 1M. Profile: 50% G, 25% W, 25% M.
Similar Workouts to Open 17.2
If you enjoy Open 17.2, you might also like these similar CrossFit WODs:
- Open 22.3 (91% similar) - For Time
21 Pull-Ups
42 Double-Unders
21 Thrusters (95/65 lb)
18 Chest-to-Bar Pull-Ups
36 Double-Und...
- Open 13.3 (91% similar) - AMRAP in 12 minutes
150 Wall Balls (20/14 lb)
90 Double-Unders
30 Muscle-Ups...
- Open 12.4 (91% similar) - AMRAP in 12 minutes
150 Wall Ball Shots (20/14 lb)
90 Double-Unders
30 Muscle-Ups...
- Quarterfinals 23.2 (91% similar) - AMRAP in 12 minutes
8 Single-Arm Dumbbell Snatches (70/50 lb)
8 Single-Arm Overhead Walking Lunges (...
- Open 15.3 (90% similar) - AMRAP in 14 minutes
7 Muscle-Ups
50 Wall Ball Shots (20/14 lb)
100 Double-Unders...
- Regionals 16.4 (90% similar) - For Time:
100 foot Dumbbell Overhead Walking Lunges (80/55 lb)
100 Double-Unders
15 Muscle-Ups
100 D...
- Open 25.2 (90% similar) - For Time
21 Pull-Ups
42 Double-Unders
21 Thrusters (95/65 lb)
18 Chest-to-Bar Pull-Ups
36 Double-Und...
- Sam (89% similar) - For Time
23 Burpee Pull-Ups
36 Wall Ball Shots (20/14 lb)
42 Toes-to-Bars
24 Handstand Push-Ups
12 C...
These WODs similar to Open 17.2 share comparable training demands, time domains, and movement patterns.