Bulletproofbodies & Reebok CrossFit Games Taping & Injury Prevention

It’s the Reebok CrossFit Open 2017 and 17.3 surprised us with a brutal couplet of Chest to Bar Pull Ups and Increasingly heavy Snatch

Your job is to push your body hard and stay injury free over the next 3 weeks.

There are plenty of videos showing you how to optimise your performance for this workout.

However, we at Bulletproofbodies are about injury prevention, which includes taping:

• Hands
• Arms and Shoulders with the unique Spiral method
• Lower Back

The Open workout 17.3 consists of the following:

8 minutes to complete:

6 Chest to Bar Pull Ups

6 Squat Snatches at 43 kg

For three rounds

7 Chest to Bar Pull Ups

5 Snatch at 61 kg

If completed then:

8 Chest to Bar Pull ups

4 Squat Snatches at 84 kg

For three rounds

9 Chest to Bar Pull Ups

3 Squat Snatches at 102 kg

For three rounds

10 Chest to Bar Pull Ups

2 Squat Snatches at 111 kg

For three rounds

11 Chest to Bar Pull Ups 

1 Squat Snatch at 120 kg

Bullet Points

Preparation

·        Tape the hands, arms/shoulders, low back

·        Wear long socks/knee sleeves to protect the shins when Snatching

Mobilise

·        Overhead Shoulder Mobility in preparation for Snatching

·        Hip flexors, Quads and calf Stretches for that deep overhead squat catching position

·        Shoulder extension for the chest to bar movement

Pre-Activation

·        Light Squats for the Warm Up

·        Practice Band-Assisted Pull Ups

WOD

·        Concentrate on your Squat Snatch Technique, don't miss a lift!

·        Pace yourself on the C2B Pull Ups and break them up early
to  This WOD is all about the Snatch, so be realistic and don't expect to PB during the Workout

Recovery

·        Cool Down on the bike

·        Compression Socks

·        Hydration

·        Nutrition

·        Mobilise all joints