Okay, Crossfit Hard…. the Open WOD 17.3 workout is a little complicated, but follow along here as best you can.
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb / 65 lb
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb / 95 lb
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb / 135 lb
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb / 155 lb
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb / 175 lb
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb / 185 lb
*If all reps are completed, time cap extends by 4 minutes.
PREP FOR CROSSFIT OPEN 17.3 WORKOUT
For your warm-up take about 10-20 minutes, performing the following:
- 2 min/side of Wrist Extension Mobility stretch- Banded
- Weightlifting Specific Warmup
Snatch Position Stretches
Circuit, 3 sets:
10 sec Squatting Quad Snatch Position
10 sec Standing Overhead Position (hold the top position of an Overhead Squat)
10 sec Overhead Squat Position (hold the bottom position)Banded shoulder circles each direction
3. Lateral lunges each side
4. 3 Hang power snatches
5. 3 over head Squats
6. 3 squat snatch, progressing weight each round
Tips and Strategy for 17.3:
Take care of the shoulders
Warming up your shoulders is critical for this event.
Break up the chest to bars reps
Be sure to break these up into controllable sets during this event. Dropping between small sets of reps will help to decrease the amount of unneeded work and soreness.
Focus on positioning in the Snatch
You're going to be exhausted through the entire workout, but don't sacrifice your setup on the snatches! Hitting each lift will be critical as the weights get heavier and you are progress into the workout. Keep your positions controlled!
Have fun, enjoy the community around you and give everything you’ve got!
Out of Town WOD
10 ROUNDS FOR TIME: 10 WALKING LUNGES 10 PUSHUPS