100317 "17.3 Warm Up and Workout Notes."


For many, this workout is going to be how fast you can complete the 6 rounds within the 8 minutes. For this reason I am gearing my preparation towards this end. If you have the capacity to move into the third couplet, the game is still to move efficiently and quickly but there can be more strategy and pacing involved. 

Begin by taking 5 minutes before your session to roll out your T spine/ Lat insertion (teres).
-after mobilization move into activation with,

Banded Pull aparts (palm down/palms up), Banded Pass Thru, Banded Press, banded Good Mornings, Banded Rows, Banded Hip Activation Drill.
-after activation,

Squat Flow:
Kang Squat, Internal Rotation, Hip Bridge, PNF, Squat W/ T spine Rotations, Squat Therapy.
-after Flow,

500m Row
10 Kipping Chest To Bar Pull Up/ Pull Up/ Jumping Pull Up

Snatch Warm Up:
7@ Each
-High Pull
-Muscle Snatch
-Snatch Balance
-Sotts Press
-Mid Thigh Squat Snatch
-Mid Shin Squat Snatch

CrossFit Games Open 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, 245/185 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.