ANNOUNCEMENT: We are taking preorders for Team 908 CrossFit Open shirts! If you would like to preorder one, please email [email protected] – along with your size/style! All will be triblend shirts in teal, $20/shirt. Orders will be placed first thing Monday morning, so please let us know by Sunday if you would like one. No extras will be ordered. Big thanks to Vinny Caravano for the design!
- Three shirt options
CROSSFIT OPEN WORKOUT 17.3 Rx’d(Ages 16-54)
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.
Workout Variations:
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
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 Masters 55+:
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.
Today’s Workout
- Skill – Overhead Squat – Take 20 minutes to work on the overhead squat. If you are doing the open, the goal is being able to squat below parallel while staying safe. Your coach will be giving you feedback.
- Conditioning – EMOM20
- 1st min – 50 Double Unders (Sx = :30 Attempts OR :45 single unders)
- 2nd min -10 Handstand Push Ups (Sx = Dumbbell Push Press / Rx = Ground)
- 3rd min – Cal Bike (Sx = 9/7 – Rx = 9/12 – CRx = 15/12)
- 4th min – 10 Slam Balls (Sx = = 25#/15# – Rx = 35#/25# – CRx = 50#/35#)
- Finisher – Foam Roll Lats / Calves – 2 min pigeon pose each leg
