Two weeks through and two dumbbell workouts later, and here we are ready for Crossfit Open 17.3!
If you didn't catch our posts from the last two weeks, we're doing these guide for each weekly workout to help you crush as much of the CrossFit Open as possible. The whole team has raced after the CrossFit 17.3 workout announcement to get all of this guide done for you!
In this post, you’ll find all of our prep, strategy and recovery tips for the CrossFit Open 17.3 workout. We’ve also compiled all of this information into an easy to read PDF infographic that you can take with you to the gym or use it on your phone. Just pop your information in below to download the free PDF guide now!
BONUS: To get everyone ready for the open, we’re doing an exclusive giveaway and promo each week! This week, we’re giving away five bags of our all-natural pre-workout for free, and you'll be automatically entered when you download your guide below!
Winners will be announced on Monday 3/13.
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CrossFit Open 17.3 Workout Announcement Details
Okay the 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.
Looks like Castro had enough of the dumbbells through the first two weeks. 17.3 is all about being strong in the pull of the squat snatch. Finally a workout for all of you weightlifters!
How to Prep for CrossFit Open 17.3 Workout
To make sure that your movement prep and warm up for the CrossFit Open 17.3 is at the best it can be, we've partnered with our good friend, Dr. Ryan DeBell, from The Movement Fix to show you how to prepare yourself and warm up for the 17.3 CrossFit Open.
Perform the following sequence about 5-10 minutes or until you are warmed up and prepped for 17.3!
1: Plank Pull Throughs
You're going to need to get long through the thoracic spine and long through the shoulders for both the chest to bar pullups and the snatches in the 17.3 workout of the CrossFit Open. The primal pull through helps to warm up the muscles around the shoulder joint and shoulder blade, as well as the upper back, for overhead lifting. Start in a push-up plank position (as position #1) and then push into a transition into a downward dog (position #2) by lowering your chest toward the ground and elevating your hips. When you are in position #2, think about actively pushing your hands and shoulders into the ground as your hips elevate. Go back and forth between both positions and count your reps that way. Make sure that you're getting loose in that mid back and tight through the shoulders.
2: Band Circles
You're going to need to get those shoulders stable to go through both the pullups and the lockout of the snatch here. Banded shoulder circles prepare the muscles of the upper back and shoulder for pretty much any upper body lift. To hit this movement you need to attach a band to a rig or any fixed position at chest height. Start with your hands out in front of you and pull the band down to your sides with palms facing forward. Slowly and controlled reach your arms up overhead, pulling back against the band. Once overhead, return your hands to the starting position. That is one rep. Repeat for as many reps as needed and alternate directions for some variation to get your shoulders warmed up and make sure that they can handle the chest to bar and snatch lockout position.
3: Lateral Lunges
We'll need to make sure that you can actively get into the bottom of the squat snatches here. The lateral lunge is an active drill that helps prepare for any squatting variation. It primarily targets the hip adductors, which need to perform well for squatting. Additionally, it loads one leg at a time into a squatting pattern. The straight legged foot can either remain fully on the ground or you can turn your foot so that you are on the heel. The most important thing is that there is no pinching in the hips. Stand fully up between reps and then descend down actively as far as you can each rep. Make sure those hips are opened up for the squat snatches!
4: Squat Cleans
It is super important that you nail the squat cleans and if you miss, you're going to be wasting a lot of energy. This movement can get pretty sloppy pretty quickly if you don't practice it well. When squat snatches are done well, though, they can be a really good warm up exercise. So work on a lighter weight, keep your core tight, and work through the movement one part at a time so that you can be sure to keep all the movements tight in the workout.
Strategy and Tips for the CrossFit Open 17.3 Workout
If you don't have a 17.3 strategy, you're going to find yourself missing out on a lot of potential reps. Below are the top tips for 17.3:
1: Clean Snatches
Power snatches and other variations here will not count! Make sure that you are pulling weights that you know you can catch and make sure that you catch them at the bottom! This may be a simple thing, but keep in mind when you set up for the bar that any wasted movement will be a huge step back.
2: Don't Rip!
We'll still have two more weeks after this 17.3 workout, do not rip! Make sure that you are taking the time to take care of your hands before the workout and make sure that you are chalking up enough in between reps and using the right bars so you do not rip. You don't want to catch a heavy snatch on a ripped palm.
3: Make Some Friends
This might be a little obvious, but think about how you are going to go back and forth between the movements. The 17.3 workout here allows you to have people switch the weights. If you have to do this yourself, you wont get far in the workout. Make sure you have people help you so you save tons of time!
4: Break Up The Reps
Chest to bars are one of those movements that are gone when they are gone. Not only that, the reps are going to be pretty small on the snatches as the chest to bars increase, so make sure that you are breaking up the chest to bars appropriately. Make sure that you are always leaving one in the tank. Take a little bit of rest so that you can pull hard on the snatches and make sure you can support the bar in the lockout position of the snatch.
How to Recover from The CrossFit Open 17.3 Workout
Your 17.3 recovery is just as important as anything else. We'll have two more workouts in the CrossFit Open after this, so we need to be smart on how we approach the time between the workouts and make sure that we're recovering to our fullest potential.
1: Deep Breathing
As with all CrossFit Open workouts, 17.3 can be super taxing. Use deep breathing to be able to increase oxygen uptake in the cells so you can get back to recovering as quick as possible. Not only does this help with recovery to the tissues, you will be actively destressing and calming down your nervous system and putting it into more of a parasympathetic state. This will help drastically with recovery. Check out videos on the Wim Hof method if you have never done any deep breathing before.
2: Get Your GREENS In
The 17.3 workout is definitely the hump in the CrossFit Open and by this point you're probably accumulating a little overload of cellular damage. Make sure that you're getting at least 12 or more servings of a variety of different vegetables each day to keep antioxidants high to make sure that your cellular trash is being taken out. If you can't eat that much produce or don't have time to cook and prepare, check out our organic micronutrient greens powder. It is packed with 14 servings of 22 different organic fruitsin vegetables in each scoop!
3: Joint Movement
The 17.3 recovery should certainly have some general blood flow to keep tissues pumping. Again, at this point, you're already three workouts in, and we need to make sure joint maintenance is maxed out for the final two weeks of the CrossFit Open workouts. One of the best ways to recover would be to go through some light body weight movements that take your joints through all different ranges of motions. Check out The Movement Fix’s video on fully moving every joint to get an idea of what this looks like and how you could incorporate it yourself. Try to hit this every day between 17.3 and 17.4.
Have any more questions, comments or need any more personal attention? Reach out to me at firstname.lastname@example.org before you hit this workout and I will try to respond ASAP if I can help!
BONUS: Don’t forget to download our FREE CrossFit 17.3 strategy PDF below and enter our giveaway for FIVE FREE BAGS of our all-natural pre-workout. If you want you can use code PRE17PT3 to get 15% off now.