Quick Tips for Optimal CrossFit Open WOD 17.3 Performance

Mike Tromello

Coach

CrossFit, Children's Fitness, Olympic Weightlifting

The CrossFit Open started February 23 with WOD 17.1, and the final WOD, 17.5, will be announced on March 27. As every Open WOD is released, I will be providing immediate feedback and support for anyone interested in optimizing their performance in these WODs.

 

Each Thursday during the Open, we are shooting these videos at my gym, Precision CrossFit, right after the WOD is announced. So you are getting the exact same advice and insight I give my gym's athletes. I hope that following my advice will help you achieve the same high-caliber performance Team Precision is known for.

 

 

Open WOD 17.3

*Prior to 8:00, complete:

3 rounds of:

  • 6 chest-to-bar pull-ups
  • 6 squat snatches (men @ 95lbs., women @ 65 lbs.)

Then, 3 rounds of:

  • 7 chest-to-bar pull-ups
  • 5 squat snatches (men @ 135lbs., women @ 95 lb.)

 

*Prior to 12:00, 3 rounds of:

  • 8 chest-to-bar pull-ups
  • 4 squat snatches (men @ 185lbs., women @ 135 lbs.)

 

*Prior to 16:00, 3 rounds of:

  • 9 chest-to-bar pull-ups
  • 3 squat snatches (men @ 225lbs., women @ 155 lbs.)

 

*Prior to 20:00, 3 rounds of:

  • 10 chest-to-bar pull-ups
  • 2 squat snatches (men @ 245lbs., women @ 175 lbs.)

 

Prior to 24:00, 3 rounds of:

  • 11 chest-to-bar pull-ups
  • 1 squat snatch (men @ 265lbs., women @ 185 lbs.)

 

*If all reps are completed, time cap extends by 4 minutes.

 

Additional scalings, movement standards, and more are available on the official CrossFit Open 17.3 page.

 

How to Approach this WOD

Unlike WODs 17.1 and 17.2, which included dumbbell movements, 17.3 returns to simple, tried-and-true CrossFit movements we've seen at every Open since the beginning: snatches and chest-to-bar pull-ups.

 

Although few of us will make it to the end of this WOD, there are several things you can do to ensure you get the best score possible.

 

Pace

Do not come out of the gate too fast in round one. Keep your heart rate under control. This is a walking-pace workout.

 

Consider breaking up the pullups early—even in the first round. This will save your grip and help you pace for the long haul. You can even go with efficient singles, if you want to really pace yourself.

 

Efficiency

Fortunately for Team Precision, we train for efficiency year-round. With these movements and this rep scheme, efficiency will likely win over sheer strength or even a great engine. Here, too, technique is key; you need to use the right technique (e.g., sets versus singles) as well as good technique.

 

Focus on Your Weakness

Make this workout all about whichever is the weaker of the two movements for you. Relax a little bit about the movement you are better at, and focus more of your energy and attention on the weaker one.

 

Mind the Tiebreakers

Tiebreakers are at the end of every round. I predict a lot of people are going to get to nearly the same point in this WOD, and the tiebreaker may be a big factor in where you end up on the leaderboard.

 

Finally, as I told my athletes: Don't worry too much about those really heavy snatches at the end— you're never going to get that far. And that's good news, in a way. Instead of dreading a confrontation with your 1RM, you can focus on technique, efficiency, and pacing and still get a very competitive score.

 

Good luck!

 

 

Struggling as a first-timer in the Open? Take a look at:

How To Succeed In Your First CrossFit Open

 

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