It’s the Reebok CrossFit Open 2017 and 17.3 surprised us with a brutal couplet of Chest to Bar Pull Ups and Increasingly heavy Snatch
Your job is to push your body hard and stay injury free over the next 3 weeks.
However, we at Bulletproofbodies are about injury prevention, which includes taping:
- Hands
- Arms and Shoulders with the unique Spiral method
- Lower Back
The Open workout 17.3 consists of the following:
8 minutes to complete:
6 Chest to Bar Pull Ups
6 Squat Snatches at 43 kg
For three rounds
7 Chest to Bar Pull Ups
5 Snatch at 61 kg
If completed then:
8 Chest to Bar Pull ups
4 Squat Snatches at 84 kg
For three rounds
9 Chest to Bar Pull Ups
3 Squat Snatches at 102 kg
For three rounds
10 Chest to Bar Pull Ups
2 Squat Snatches at 111 kg
For three rounds
11 Chest to Bar Pull Ups
1 Squat Snatch at 120 kg
Bullet Points
Preparation
· Tape the hands, arms/shoulders, low back
· Wear long socks/knee sleeves to protect the shins when Snatching
Mobilise
· Overhead Shoulder Mobility in preparation for Snatching
· Hip flexors, Quads and calf Stretches for that deep overhead squat catching position
· Shoulder extension for the chest to bar movement
Pre-Activation
· Light Squats for the Warm Up
· Practice Band-Assisted Pull Ups
WOD
· Concentrate on your Squat Snatch Technique, don’t miss a lift!
· Pace yourself on the C2B Pull Ups and break them up early
to This WOD is all about the Snatch, so be realistic and don’t expect to PB during the Workout
to This WOD is all about the Snatch, so be realistic and don’t expect to PB during the Workout
Recovery
· Cool Down on the bike
· Compression Socks
· Hydration
· Nutrition
· Mobilise all joints