*If all reps are completed, time cap extends by 4 minutes.
WORKOUT 17.3 VARIATIONS
INTRAMURAL OPEN @ CFCB/CFS Chin over bar pull-ups Squat Snatches (power snatch + overhead squat permitted) Men use 75, 115, 135, 155, 175, 195 Women use 55, 75, 95, 115, 125, 135
Masters 55+: Chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted Men use 75-105-135-155-185-205 lb. Women use 45-75-95-115-135-155 lb.
Scaled: (Ages 16-54) Jumping chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb. Women use 35-55-65-75-95-105 lb.
Coaches Notes
Bye bye dumbells, hello barbell! In 17.3 we've got pull-ups and snatches, and the snatches get heavy, quick!
Here are the movement standards. Watch carefully ;)
INITIAL THOUGHTS
- This workout gets heavy, quick. The jumps are big and need to be managed through a proper warmup.
- This workout is not all about the pull-ups. Quick singles won’t be the end of the world here.
- The Open is designed to challenge us. No matter who you are, there’s a weight in this workout that scares you a little. That’s good. Go crush it. If you’re going to PR your snatch, it will be in this setting!
- Be conscious of the clock but don’t let it stress you out. Historically, workouts with a looming deadline (to continue on) have caused me to breathe a little faster, get a little frantic (read: panic) and mess up my workouts. Have a plan and execute!
- Pick your goal round/snatch weight and work back from there. This will give you a good idea of where you need to be and when.
PULL-UPS
- Have a plan. Triples? Doubles? Singles? Whatever you choose, make sure it is accompanied by a specific rest time. Ex. 3 C2B pull-ups and then 5 seconds of rest will have you through the round of 6s in 11-16sec.
- Mark where you want to place your hands on your pull-up bar with chalk to ensure that you are consistent even under fatigue
- Tight kip & patient hollow. Keep tension through your arch and ride the hollow so you don’t have to ‘pull’ as much.
- Be aggressive with your hip (or jump). Speed = power when it comes to kipping. Save your pull for the snatch
- If you are doing the Scaled 17.3 be sure to use your legs on the jumping pull-ups and use your arms to finish the pull-up (think follow through). Once your chin passes over the pull-up bar, relax your arms and let your legs absorb your landing. Don’t fight the descent!
SNATCH
- It’s snatch PR time! I like the structure of this workout because we are going to see a lot of snatch PRs!
- Singles are the way to go for most people. Hit your snatch, drop from the top and setup quickly for the next one.
- **IMPORTANT FOR RX** - these snatches have to be proper full snatches meaning that you must go from the ground to overhead and through a full squat in one fluid motion. No pausing, no stumbling, no power snatch & overhead squats. Practice being fluid in your warmup
- Lifting shoes may hold you back a little bit in the C2Bs but if you have a hard time getting into a full OHS they will probably help you a lot more than hinder you.
- Butt down, chest up, eyes forward – save your low back & increase the likelihood of you hitting a PR later in the workout.
- Be patient – get to the power position (bar in hip with knees bent, hips loaded and a vertical torso) on every snatch. It will get progressively harder to be patient as your grip and upper back fatigue but the longer you wait the lighter the weight (see what I did there?).
- If you have a lot of time but you are unsure about the next weight, put on an intermediate weight. It won’t count for reps but it will help you with confidence instead of just making that huge jump. Ex. If 185 is close to your max (or is), load 155 or 165 after the 135 round for 1 or 2 snatches and then put on the extra weight to get you to 185. Confidence is key!
WARMUP
Row, bike or jump rope for 3-5min Foam roll
- Lats
- T-spine
- Glutes
- Quads
- Adductors
- Calves
Movement Prep
5 Reps of each with an empty bar:
- jump and shrug (from high hang)
- jump and shrug w/ high pull (from high hang)
- muscle snatch (from high hang)
- overhead squat
- high hang squat snatch
- hang squat snatch
- squat snatch
Round 1
- 5 Spiderman lunge (each leg) + 1 downward dog after each 2 spiderman lunge
- 10 lateral lunges (alt)
- 5 beat swings
- 2 snatch @ light weight (first or second weight)
Round 2
- 5 Spiderman lunge (each leg) + 1 downward dog after each 2 spiderman lunge
- 10 lateral lunges (alt)
- 5 beat swings w/ shoulder tap
- 2 snatch @ medium weight (second, third or fourth weight)
Round 3
- 5 Spiderman lunge (each leg) + 1 downward dog after each 2 spiderman lunge
