As we've covered previously in this post here, we'll be running the Open Workout ("17.3") during rolling heats in all of our Saturday morning classes. If you're officially entered in the Open please sign-up for class in advance and plan on doing the workout and judging another athlete while in the gym (no, you do not have to be a certified judge who has taken the judges course... that is only required if you're judging an aspiring Regionals or Masters Qualifier athlete). Like last week the warm-up will be self-directed and written on the board in AR North, along with all of the equipment needed to get ready to rock. Please plan on showing up 10-15 minutes early for class if possible, so that you can sign-up for a heat time when you arrive and get yourself situated for warming-up. Please note that the number next to your name in the heat list corresponds to the lane number for the workout.
17.3 is another awesome workout - please watch the standards video above and read the workout standards info here before coming to do the WOD. Much like 17.2, it creates a wide variety of opportunities for success, PRs, and fun. As with last week, we'll try to spell out the categories of "every day" competitors, and hopefully give you some pointers for how to approach the workout and impress yourself.
An important note for those of you who are judging - please do NOT underestimate how confused the athlete may be during this workout. As you can see in the video above, in the workout standards here, and even just by simply reading what the workout is at the bottom of this post, there is A LOT going on in this WOD. So assume that the athlete does not know precisely where they are at any given point, and be sure to audibly (and clearly) tell them EXACTLY what they need to do next - e.g. what round or rep they are on, how many they need to do, when they are done with the current movement, etc.
For athletes at every level, please remember that "the weights will be here tomorrow - and you only win if you are too." Another way of saying this is DON'T BE DUMB AND TAKE THE BARBELL FOR A WALK TRYING TO SAVE A SNATCH OR HOLD ON TO A BAD REP THAT IS OUT OF POSITION. As I stated in yesterday's post, while some of you may be pushing for a new PR we also want you to exercise your intelligent decision-making skills when it comes to attempting weights that approach your limits. Real lifters know how to miss & bail (and all of you know how to do just that, because I've seen it) and smart lifters know that a miss is a thousand times better than an attempted save gone wrong.
OK, now some basic strategy thoughts...
Category 1: Chest-to-bar?!? Yeah right, I'm still working on getting my chin over the bar.
If you're in this category, you're certain that your chest is not going to touch that pull-up bar no matter what you do to coerce it. Get yourself a scaled setup (make sure to read the workout standards for the jumping pull-up requirements in particular), and go for it! Find yourself in the categories below as your abilities relate on the scaled level, and strategize accordingly.
Category 2: Ok, I have some C2B pull-ups but 39 total reps in eight minutes?!? I'm not sure I'll even get to ANY squat snatches!
For this group, get a trusted coach or experienced athlete to hang out with you and offer useful tips for this (largely) eight minute chest-to-bar AMRAP. In particular, if you're actually pretty comfortable with the first squat snatch weight, it may pay off to stick with a game plan of only attempting a C2B every (fill in the blank) seconds - this will limit your fatigue level, keep you at a higher success rate of legitimate C2B reps that actually count (versus misses due mostly to fatigue), and give you something else to focus on other than the nine thousand coaching cues you may have running through your head (you can only focus on one at a time, maybe two tops, people).
Category 3: I made it to the squat snatches! But crap, they're heavy!
If you're in this group, welcome to the meat of this workout. The squat snatches will feel heavy for many when you get there (certainly on the second weight at 135/95 lbs for most), so warm up to the bar you expect to hit in the workout (the process by which you would do this is detailed in the warm-up we wrote on the board in AR North), and possibly to the one after if it's within 5-10% of your current era PR. If the first or second weight is at or around your 1RM, you may need to take a little break (during the actual workout) before you pick up the bar to make sure you can hold strong positions and make each attempt count. Most everyone should do singles in this category, and prioritize the best possible technique you can muster - there is no big rush since the weight is at or near your max already. Each successful rep is a huge accomplishment, so focus and let your body do what it's done before at lighter weights.
Category 4: I think I can get past the 8-minute cut-off... what should I do to make that happen?
In this category think through the accumulated chest-to-bar reps (39 in the first eight minutes or less), and break the sets up as though you were doing that total number of reps "for time to stave off failure." For some that means fast, disciplined doubles and singles the entire way (and they'll HAVE to be disciplined in order to have enough time, so no resting between single reps), and for others who are more ninja at C2B pull-ups it may mean triples and doubles, with potentially an unbroken set of 6 to start things off ahead of pace without risking too much in terms of heart rate management. Controlling your heart rate will become increasingly important as the C2B reps increase, and strategizing will be necessary to maintain an even level of exertion for the squat snatches. Most should snatch in singles with a controlled drop (and then right back on the bar immediately), unless the weight is light for you (this will apply to some at the first Rx weight, 95/65 lbs) and you anticipate needing to bank some extra time because the third weight (185/135) is actually one that you can safely manage for multiple reps or rounds... in that latter case doubles are useful if you can keep them smooth and resist the temptation to be super explosive (thus skyrocketing your heart rate).
For most who simply hope to get past the first cut-off (at 8 minutes) and have no real aspiration to snatch the third weight (185/135), the squat snatches will feel "heavier than you'd like" at the second weight (135/95 lbs), and will spike your heart rate a good amount - so singles are a good call there unless you're sprinting against the clock to finish the "final" (6th) round at 135/95... and even then fast singles may be all you can muster. Just don't waste any snatch reps by getting sloppy and then missing as a result - it costs precious time and energy, but also has a big cost in mental fortitude.
Thanks to Coaches Liz, Hillary, and Sarah for staying late on Friday night to set-up for what should be a fun Saturday of heats!
We'll see you in the gym for an awesome 17.3!
WOD for 03-11-17:
"Open Workout 17.3"
Prior to 8:00, Complete:
3 Rounds of:
6 Chest-to-Bar Pull-ups (SCALED = Jumping Chin-over-Bar Pull-ups throughout the workout)
6 Squat Snatches @ 95/65 lbs (SCALED = 45/35 lbs)
Then, 3 Rounds of:
7 Chest-to-Bar Pull-ups
5 Squat Snatches @ 135/95 lbs (SCALED = 75/55 lbs)
*Prior to 12:00, Complete 3 Rounds of:
8 Chest-to-Bar Pull-ups
4 Squat Snatches @ 185/135 lbs (SCALED = 95/65 lbs)
*Prior to 16:00, Complete 3 Rounds of:
9 Chest-to-Bar Pull-ups
3 Squat Snatches @ 225/155 lbs (SCALED = 115/75 lbs)
*Prior to 20:00, Complete 3 Rounds of:
10 Chest-to-Bar Pull-ups
2 Squat Snatches @ 245/175 lbs (SCALED = 135/95 lbs)
Prior to 24:00, Complete 3 Rounds of:
11 Chest-to-Bar Pull-ups
1 Squat Snatches @ 265/185 lbs (SCALED = 155/105 lbs)
*If all reps are completed, time cap extends by 4 minutes.