It's Thursday and it's time to start getting ready for 17.3. Hopefully everyone's back is recovered and body feels ready to go for round 3.
Dr. Anthony Gustin from PureWOD and I put together a downloadable/printable PDF that covers everything you need to know about 17.3 from recovery, to movement prep, to strategy. You can download it in the form above.
When you enter your e-mail to get the guide, you'll also be entered to win The Daily Domination Journal for free (including fee shipping anywhere in the world). There will be 5 total winners that will be announced on Monday (3/13).
Ok, lets get into it!
CrossFit 17.3 Event Details:
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.
How to Prepare your Body for 17.3:
For 7-10 minutes, performing the following:
- 10 Plank to pull through
- 5 Banded shoulder circles each direction
- 5 Lateral lunges each side
- 3 squat snatch, progressing weight each round
Each round, increase the weight on the snatch. Add a few pull ups in before/after this warm up if you need additional prep for that.
Here are some more detailed instructions for each movement:
Plank to pull through
The plank to 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 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 positions #1 and #2 for reps.
Banded Shoulder Circles
Banded shoulder circles prepare the muscles of the upper back and shoulder for pretty much any upper body lift. To start, attach a band to a rig 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 1 rep. Repeat for as many reps as needed and alternate directions for some variation.
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.
Squat Snatch (aka full snatch aka snatch)
Start with a light weight for your first round and progress a little heavier each round of this warm up until you are at the first working weight (and work up to heavier if you need to hit heavier weights to prepare for them during the event).
Tips and Strategy for 17.3:
Take care of the shoulders
Warming up your shoulders is critical for this event. That will be the joint of highest stress and load this week. We need to make sure we get them prepared well and don't crank on them too hard during the chest to bar pull ups (especially bottoming out between reps at the bottom).
Break up the chest to bars
Unless you have incredible chest to bar pull ups, you will want to break these up into manageable sets during this event. Dropping between small sets of reps will help to decrease the amount of eccentrics you have to do during this workout, saving you from unneeded work and soreness.
Keep your positions on the snatch
You're going to be tired during this workout, but don't sacrifice your setup on the snatches! Hitting these lifts will be critical as the weights get heavier and you are further into the workout. Keep your positions controlled and intentional.
Recovery Strategies After 17.3:
Take some time away from everything and do some meditation of whatever form you like. This could be yoga, guided meditation, whatever. We need to down-regulate the nervous system in order to recover as best as possible for next week's event. 5 weeks is a marathon, not a sprint. Recovery is critical.
Hydration is important not just right after, but into the rest of that day and the next few days. Make sure you’re consuming adequate fluids to help with recovery. If you’re increasing the amount of fluid, also increase the amount of salt. Too much water can sometimes cause low salt levels, which you need for muscle contractions.
Light running / walking / swimming
One of the best ways to recover after a hard workout is to go for a walk the next day at a nice, steady pace. The day after you do this event, put some headphones in and go for a 20-30 minute walk to get the blood pumping without a big demand on your body.
Good luck and we will be here for you for 17.3! If you have any questions, comments, or additional needs, e-mail me at [email protected]
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(The Movement Fix is not affiliated with CrossFit Inc.)