CrossFit Open 17.3

Event description

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.
 
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups 2 squat snatches, 245 lb.
 
*Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
 
*If all reps are completed, time cap extends by 4 minutes.
 

Equipment

• –  Gymnastic grips (Palm protection)
• –  Wrist wrap (Wrist stability during Squat Snatches)
• –  Hand Chalk
• –  Knee Sleeve (Knee stability during Squat Snatches)
• –  Weightlifting shoes (Feet Stability during Squat Snatches)
• –  FRIENDS! You need friends who can assist in weights changing.
   

  Warm up (20-30mins)

  Raise oxidation capacity gradually with light cardio activities to prepare for the 8-20 minutes workout. Making sure that every joints and muscles are warmed up fully to optimise power performance.

  • 10-15mins general aerobic warm up (Run, Row, Bike)
  • Movement progression: Starting with Scapular pull up into Chest to Bar (5 sets 15-5 reps, decreasing repetitions)
  • Movement progression: Starting with Snatch Deadlift into Squat Snatch (5 sets 15-5 reps, decreasing repetitions)
  • Mobility: Banded lats stretch (https://youtu.be/LuJcHe_EebA?t=37s)
  • Mobility: Pec Smash (https://youtu.be/UGT2rLyURFs?t=43s)
  • Mobility: Hip (https://youtu.be/JBHzXF-mVjY?t=1m50s)
  • Mobility: Thoracic (https://youtu.be/OZPkhCNTMLE)

   

  Movement prep (20-30mins)

  Gear up the body to perform the required movements. Practice movement standards and test out the competition pace with less reps and sets. This will help to boost mind and body coordination during the routine.
   
  2 to 4 sets of:
  3~5 Chest to Bar Pull up
  2~3 Squat Snatch (Progress from opening weight)

  It is alright to get a few more reps and sets into the prep work before attempting the workout. Hydrate and set your mind to attempt Open 17.3.

  Strategies

  This is a Snatch workout!

  • –  Pace
  • –  Get to the closest tie-break time to catch a high score if you will be battling weights early in the workout
  • –  Keep to single snatches if you have not been practicing the lift frequently
  • –  Be confident and remove negativity before each lift
  • –  Don’t miss any repetition.
  • –  Perform the pull up with confidence and ease.

   
  Your condition and capacity varies from one another. Some people will be challenging their Chest to Bar capacity. Some people may be achieving their Snatch PR in this workout. Others will scale to complete or set out for tie-break time.
   
  Avoid seeking advise and strategy unless you find someone with similar skills, strength and endurance. This 8-20 minutes test your focus on game strategy and physical limits. Set your game plan and stick to it!

  Reference and link

  Visit games.crossfit.com for explanations on setup, scoring and movement standards. Or use the link,

  https://project6-drupal.s3.amazonaws.com/cfg_open2017_event_17_3-9sbqi8712bdhsy6344dbs.pdf