Morning Training Session
A.
Three sets of:
Low Bar Pause Back Squat x 2-3 reps @ 4211
Rest 3 minutes
No shoes, wide stance, butt back, pause at parallel and focus on getting your shins as vertical as possible. Goal is activation, not maximal loading.
B.
Empty Barbell Snatch Complex
(5 reps of each, once or twice through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee
C.
For time, efficiency, and pacing education:
Two rounds for time of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lbs)
One round for time of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lbs)
D.
5-10 Minute Cool Down – Gentle Aerobic Flush
Primary Training Session
A.
5-10 minutes of Rowing and/or Assault Bike @ 55-65%
and then…
One set of:
Banded Hip Distraction x 45 seconds per side
Partner Thoracic Spine
or Dr. Tancini’s Targeted Mobility Work
and then…
General Dynamic Range of Motion Warm-Up (your personal routine, or look at Michael’s movement prep for inspiration)
and then…
Two to Three sets of:
30 seconds of Assault Bike @ 85-90%
90 seconds of Easy Pedaling
B.
Empty Barbell Snatch Complex
(5 reps of each, once or twice through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee
C.
Build to 185/135 lb Squat Snatch
and then…
At your ideal game pace:
One round for time of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lbs)
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lbs)
D.
“CrossFit Games Open Workout 17.3”
Prior to 8:00, complete:
Three rounds of:
6 Chest-to-Bar Pull-Ups
6 Squat Snatches (95/65 lbs)
Three rounds of:
7 Chest-to-Bar Pull-Ups
5 Squat Snatches (135/95 lbs)
Prior to 12:00, complete 3 rounds of:
8 Chest-to-Bar Pull-Ups
4 Squat Snatches (185/135 lbs)
Prior to 16:00, complete 3 rounds of:
9 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 lbs)
Prior to 20:00, complete 3 rounds of:
10 Chest-to-Bar Pull-Ups
2 Squat Snatches (245/175 lbs)
Prior to 24:00, complete 3 rounds of:
11 Chest-to-Bar Pull-Ups
1 Squat Snatches (265/185 lbs)
E.
For Athletes who perform 12 minutes of less of this workout, please perform the following after 17.3…
Three rounds for time of:
20/15 Calorie Assault Bike
20 Overhead Squats (115/75 lbs)
20 Box Jumps (24″/20″)
Strategy Considerations and Preparation Notes
I love 17.3! This is a great test of skill, and we’ve put in months of good solid skill work with snatches, and tested plenty of snatch consistency in barbell cycling at moderate to heavy loads. Just earlier this week we even tested a similar rep scheme with moderately loaded snatches, so you all should be feeling confident and excited for 17.3. You will need to know your goal going into this event, because knowing your goal will help you establish how to pace properly. Most people will not be touching the final barbell…and in fact, most participants in the Open will just be excited to extend the workout beyond 12 minutes. Top competitors should be eyeing that 245/175 lb barbell, and if all goes well they may get a crack at 265/185 lbs…but you MUST KNOW YOURSELF and what you’re capable of hitting. If your 1-RM is 225 or less, your goal is simply to get through the 185 lb barbell. Select a “Main Event” round, make that the focal point of your pacing and preparation, and anything beyond that you should treat as a cherry on top.
Please read the following Preparation Tools Guide for 17.3.
Please also watch this 6-minute video
where I give my suggestions on pacing checkpoints based on various performance goals.
Mental Preparation
Please download Heidi Fearon’s Open Workout Guided Visualization for 17.3
Video Review
If your goal is to finish in a qualifying spot for Regionals, you need to film all of your Open events. After the event, I would encourage you to watch the performance in its entirety to confirm adequate video quality and that all movement standards were met. If you have questions or would like a second opinion on whether your repetitions would count if the video was reviewed, please send it over noting the exact time periods in the video that you want us to review for quality.
“Satisfaction lies in the effort, not in the attainment, full effort is full victory.” – Mahatma Gandhi
A. 155 reps Rx 1 rep at 245. Hit my first one, then missed it twice standing it up. Think I will hit it again Monday. Would like to get at least through the first round.
119 reps, 2 snatches at 225, which is my 1rm! Around 11:29 tie break, can definitely speed that up. Failed first one, got one, failed again, got another one then failed. I think I’ll redo Monday, I didn’t think making a 40lb jump to my 1rm was possible so didn’t have much confidence tonight going into it
Damn!! 2 reps at your 1-rm! That’s pretty awesome!!
Thanks Tino, definitely surprised myself!!
17.3: 131 reps. Hit first 4 reps at 225 failed a couple then hit one more and failed a couple more. Confident I can’t get close to finishing the 225 round
118 reps – 1 rep at 225#. Hit my first attempt at 225 then failed the next 2. This is 98% for me so I should be pretty stoked but I’m super bummed I missed those last 2. I was under both of them and had them locked out but lost it on the way up. I’m hungry for more!
Great work Matt!!
17.3 – 143 reps – tie break 9:03, Had soo much time but missed 4 reps, will go again. Confident I can get some at 245
Finally a barbell!!!!!! Lol
178- 4 reps at 175 – goal was to get reps at 175, which is 5# under my PR. Had 2 misses at 175, but clean the rest of the way through. Felt really smooth tonight! Not sure if I’ll redo on Monday, got a little blister, but it didn’t rip. Should be ok. But might be able to finish the 175 if I don’t miss.
Pleased with my effort this week!
Yes!!!! So awesome Beth!!!
143 9:40 tie break
Oh man! That’s close! You thinking about going again on Monday? That’s a great tie break too.
Great work dude! you can get a shot at that 245!
17.3
129 reps. Missed three reps at 225. Very pleased with this considering I drove 8 hours yesterday and moved this morning.
Monday 140s for sure
Great work Evan!
129 – 10:15
Back locked up and missed 225# too many times to count.
Hands began ripping during last set of 185# snatches and it was bugging me so much. Not sure if I can do any better. My back endurance isn’t the best.
Focus on driving with your legs and keeping your chest up. Still a damn solid score. Nice work!
17.3: 142, 2 reps shy of making it to 245 Barbell. Only missed My last rep at 225 because I rushed it with just a couple seconds left on the clock. Happy with this effort and Monday I will get those last 2 reps!
Great work Dusty. Need to push the 185lb. bar to make sure you have more time on the 225lb. Confident you’ll get into 245 Monday!
Thanks Coach!
131 reps. 10:08 time. Couple failed reps. Will redo Monday. Goal is to get the 245 bar.
Jumped in with a PE class I coach through the university:
400mrun
500m row
Rest 2 mins
800m run
1000m row
Rest 4
400m run
500m row.
19:14 total time with rest
17.3: 129reps!
Crushed it Caro!! Great work!
Thanks Tino! Failed 3 attempts at 70kg and cleared 3 reps. Maybe I give it another attempt on Monday! Really happy to get these 3 reps though!
10:44 for the extra workout
17.3
120 reps
Bittersweet feelings about this
Happy because I have never hit 155lb many times before (and only then 1 rep that day) and I made 2 this workout …its like 2 kg under my max
Unhappy because I had 5 minutes at this and spent the majority of my time losing my temper in frustration .
I will try again on Monday and remember to not get angry when I miss
Also try to move a bit faster on the beginning, I was a little too conservative.
Nothing felt too heavy though…I just missed too many at 70kg
Still a damn solid effort Charlie. You gotta be proud of your progress!
Yes I am tino. Thank you. As you can see by the video…frustrating my position wasn’t correct but will take your comments on board and try an put it right to maybe get some more out! 🙂
143 reps. missed 225 4 times and then had to do 4 snatches 1 round due to my judge not paying attention. 245 on monday fo sho
Michael sorry about the judge, that sucks
ahh no worries!!! ill crush it on Monday 🙂
104 reps. Gggrrr. I wasted over 2 minutes with 4 failed reps to start at 135#. I can finish the 135#. I’ll do it again Monday. Now time for the penalty workout. ?
Treat that 135lb.like a 1-RM you can finish that 135lb. come Monday!
I know I can do it. I’d set up a little different too and have someone else move my bars. Here is my video. https://youtu.be/_rA4DrthqiY
17.3 = 95 reps
Not a bad outing, but I think if I break my CTB earlier, I can keep my heart rate lower and have more juice to finish the rounds of 185# snatches. Good luck everyone!
Looked for this in the preparation and may have missed it, but would you all advise dropping each rep (even 95lbs) and quickly resetting from the beginning?
Also, I know I won’t be getting far in this workout, max is 225 for me, so if I happen to get through the 185lb barbell, would it be a good or bad idea to try to hit 205 and 215 before trying 225 if I get to that point?
You won’t lose much time dropping as long as the reset is fast but as we discussed you need to make sure you have enough time to get through the 185lb. Just make sure you don’t jack your heart rate to much.
It may be a good to hit a rep at 205 or 215 beforehand. I quite like that idea but your focus is to make sure you get to that bar!
Got it, thanks Tino!!
I hit a rep at 165 before making the jump to 185, it helped me.
17.3 = 92 reps
-surprised myself by smoking 4 snatches @ 185 which is 10# under my 1 rep
20s wod= 16:05
Great work Noble!!
Thanks tino, this definitely wasn’t in my wheelhouse but it was a blast to do!