It’s Week 3 of the CrossFit Open! Time for another round of fun!
Workout 17.3
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4
minutes.
Let’s break down how to prepare for your best performance.
Mental Strategy
In my opinion, this is the most important part of your strategy throughout the Open. In order to have a successful performance you need to KNOW you will have a successful performance. Mental preparation is key in a stressful competition environment. There will be a lot of energy in the gym which is great to help push through a brutal workout, however you must keep this energy in check in order to stay focused.
Treat this workout the same as you would any other workout. Try to perform the workout during the same time period you would normally train. Use equipment that is familiar to you. Eat and drink as you would on a normal training day. The more variables you are able to keep constant, the more calm your mind will be. When the brain does not have to think about or adapt to new stimuli it will free up mental space to focus on your top level performance. Inevitably, there will be variables out of your control. Do your best to make yourself feel as comfortable as possible.
Keep a positive mental attitude throughout the workout. Even if you are not able to perform certain movements or feel this workout does not play to your strengths, stay positive. You CAN do this!! Do not go into the workout defeating yourself before the clock starts. You have put in the work. Now is the time to put forth your best effort and have fun!
Warm-up Strategy
The warm-up will include some movement drills to bring awareness to your body position and fire up the nervous system. It will also include a short primer. The primer is meant to get you sweaty! It is important to take time to spike your heart rate and push the demand on your muscles before the workout begins. You do not want the first time your heart rate elevates to be during the workout. Take 5-10 minutes after the movement drills and primer to recover before beginning the workout.
General Warm-up (10 minutes)
Movement Drills/Primer
Cool Down and Recovery Strategy
Breathe! Use your diaphragm to take full deep breaths. Getting more oxygen to your muscles will help with your recovery. After you have come back to the land of the living, hop on a rower or bike and cruise for 10 minutes. Be intentional with your movements and continue to take deep belly breaths as you let your body relax. Take this time to bring your body back to its resting state and begin the recovery process.
Be sure to hydrate after your workout. Making a mixture of water, sea salt, and a few slices of citrus is my favorite way to hydrate after a hard workout. This combination will help you quickly replace much needed electrolytes without the sugar and artificial junk contained in most sports drinks.
Mobility
The day after your workout is a great opportunity for an active rest day. Get out of the gym and take some time to do an activity you enjoy. Whether you are a hiking, biking, running, or swimming aficionado move at a continuous moderate pace for 20-30 minutes. This will help bring fresh blood to sore muscles and speed up your recovery for your training week. Do not abandon your routine for the rest of the week. Train as you normally would in the days leading up to the next CF Open workout. Thinking you need to “save it” and not train during the Open is a huge mistake. The goal is to stay at the same level of fitness throughout the five weeks of competition, not slide backwards. The demands placed on your body are the same as any other week. Don’t let your mind trick you into thinking differently.
Please reach out if you have any questions for me. I am happy to help. Don't forget to check back each week for a new warm-up strategy for each of the CrossFit Open workouts.
Good luck! Stay positive, have fun, and leave it all on the floor!
-- Dr. P
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4
minutes.
Let’s break down how to prepare for your best performance.
Mental Strategy
In my opinion, this is the most important part of your strategy throughout the Open. In order to have a successful performance you need to KNOW you will have a successful performance. Mental preparation is key in a stressful competition environment. There will be a lot of energy in the gym which is great to help push through a brutal workout, however you must keep this energy in check in order to stay focused.
Treat this workout the same as you would any other workout. Try to perform the workout during the same time period you would normally train. Use equipment that is familiar to you. Eat and drink as you would on a normal training day. The more variables you are able to keep constant, the more calm your mind will be. When the brain does not have to think about or adapt to new stimuli it will free up mental space to focus on your top level performance. Inevitably, there will be variables out of your control. Do your best to make yourself feel as comfortable as possible.
Keep a positive mental attitude throughout the workout. Even if you are not able to perform certain movements or feel this workout does not play to your strengths, stay positive. You CAN do this!! Do not go into the workout defeating yourself before the clock starts. You have put in the work. Now is the time to put forth your best effort and have fun!
Warm-up Strategy
The warm-up will include some movement drills to bring awareness to your body position and fire up the nervous system. It will also include a short primer. The primer is meant to get you sweaty! It is important to take time to spike your heart rate and push the demand on your muscles before the workout begins. You do not want the first time your heart rate elevates to be during the workout. Take 5-10 minutes after the movement drills and primer to recover before beginning the workout.
General Warm-up (10 minutes)
- Bike, row, ski erg, jump rope, running drills, ect. You may pick one implement or mix them up. Choose the movement that makes your body feel the best. You want you to have some blood flowing before going into the next phase of the warm-up.
Movement Drills/Primer
- 3 rounds (for quality):
- 20s plank hold (push floor away like top of scapular push-up)
- 10 plank to bottom of squat
- 10 band pull aparts
- 10 lat pull downs
- 10 scapular pull-ups
- 20s plank hold (push floor away like top of scapular push-up)
- 3 rounds (pick up the pace):
- 10 slam balls
- 5 snatches (building in weight)
- 10 beat swings (building in range of motion ending in C2B)
- 10 slam balls
Cool Down and Recovery Strategy
Breathe! Use your diaphragm to take full deep breaths. Getting more oxygen to your muscles will help with your recovery. After you have come back to the land of the living, hop on a rower or bike and cruise for 10 minutes. Be intentional with your movements and continue to take deep belly breaths as you let your body relax. Take this time to bring your body back to its resting state and begin the recovery process.
Be sure to hydrate after your workout. Making a mixture of water, sea salt, and a few slices of citrus is my favorite way to hydrate after a hard workout. This combination will help you quickly replace much needed electrolytes without the sugar and artificial junk contained in most sports drinks.
Mobility
- forearm stretch 1 min in extension/1 min in flexion
- banded lat stretch 2 min per side
- lacrosse ball mid back between shoulder blades
- pigeon stretch 2 min per side
The day after your workout is a great opportunity for an active rest day. Get out of the gym and take some time to do an activity you enjoy. Whether you are a hiking, biking, running, or swimming aficionado move at a continuous moderate pace for 20-30 minutes. This will help bring fresh blood to sore muscles and speed up your recovery for your training week. Do not abandon your routine for the rest of the week. Train as you normally would in the days leading up to the next CF Open workout. Thinking you need to “save it” and not train during the Open is a huge mistake. The goal is to stay at the same level of fitness throughout the five weeks of competition, not slide backwards. The demands placed on your body are the same as any other week. Don’t let your mind trick you into thinking differently.
Please reach out if you have any questions for me. I am happy to help. Don't forget to check back each week for a new warm-up strategy for each of the CrossFit Open workouts.
Good luck! Stay positive, have fun, and leave it all on the floor!
-- Dr. P
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