We are already three weeks into the CrossFit Open. As I look back on the first three weeks, we’ve already seen three distinct workouts. The first one was mental and aerobic capacity, week two was gymnastic skill, and 17.3 was a strength workout. This is of course a generalization, but if you are a great gymnast I’m willing to guess 17.2 went pretty well for you. Anyway, here are the lessons I learned from 17.3:
Strength is Still King:
While it would be great to just smash metcons all day and not worry about putting a 300 pound barbell anywhere on your body, the fact of the matter is at some point you have to be strong enough to move heavy weight. Yes, in 17.3 conditioning mattered. It will always matter. But if you can’t snatch 225, you’re not even making it halfway through.
Movement Specific Warm Ups Really Help
If I could go back and change one piece of how I got ready for CrossFit Open 17.3, I would have snatched a little heavier. Yes, you could say that since that first set is pretty light, you can just incorporate the first few sets of snatches as your snatch warm up and feel better. I went up to about 70% in my warm up, and I definitely should have done at least 90%. That would have prepared my shoulders a lot better for what was about to happen.
Scaling Is Key to a Good Workout
I’ll be totally honest: 17.3 wasn’t very hard for me. Because I didn’t do well. You see, I don’t have a very heavy snatch. It’s O.K. but nothing impressive (in terms of CrossFit competitors) so I tapped out early. Not because I was tired or exhausted, but because it got too heavy for my ability level. While this is fine for a competition, if I were in training doing that same workout, I would have started much lighter so I could go through more sets and achieve the desired result of the written workout. Scaling isn’t a step down; it is the way to eventually reach your goals.