Movement Prep for CrossFit Open 17.3
Video by Michael Tancini
A.
Please check out our friend, and newly minted Physical Therapist Michael Tancini’s Movement Prep Notes for 17.3
B.
Assault Bike or Row x 8-10 minutes at a light, conversational pace
and then …
Spend the next 10 minutes focusing on specific mobility restrictions suggested in the video
and then …
Dynamic Range of Motion
(to include some of the following)
30 Seconds Hollow Crawl – Forward
30 Seconds Hollow Crawl – Backwards
30 Seconds Hollow Crawl – Right
30 Seconds Hollow Crawl – Left
30 Seconds Inch worm with Push-Up
30 Seconds Banded Overhead Walk – Forward
30 Seconds Banded Overhead Walk – Backward
30 Seconds Banded Overhead Walk – Left
30 Seconds Banded Overhead Walk – Right
30 Seconds Single-Arm Overhead Squat – Right
30 Seconds Single-Arm Overhead Squat – Left
and then …
Empty Barbell Snatch Complex
(5 reps of each, two times through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee
and then …
One set of:
Chest-to-Bar Pull-Ups x 6 reps
Squat Snatch x 6 reps (95/65 lbs)
Chest-to-Bar Pull-Ups x 7 reps
Squat Snatch x 5 reps (135/95 lbs)
Perform this at 70%.