2015 OPEN WORKOUT 15.3
All athletes should aim to complete 1.5 to 2 rounds of today’s workout. Advanced athletes should push past 2 rounds.
This is a high-rep, stamina-based workout. Athletes should break the larger sets into small, manageable chunks in order to keep moving.
Don’t let athletes get stuck on the muscle-ups.
7 ring muscle-ups / (bar muscle ups)
50 wall-ball shots (20/14 lb)
7 chest-to-bar pull-ups / (pullups)
50 wall-ball shots (16/10 lb)
7 muscle-up transitions / (14 ring rows)
30 wall-ball shots (10/6 lb)
Max-rep strict ring pull-ups
– Rest 2:00 between sets.
:30 couch stretch/leg
:30 standing calf stretch/leg
WHITE BOARD BRIEF
Target reps/rounds | 1.5-2+ rounds
Today’s workout is a repeat of the 2015 CrossFit Games Open. This was the third workout. If you have completed the workout previously, look back at your score. This will help you figure out potential scaling options and give you a goal for today. In 2015 50% of women finished with 163 reps or less. 50% of men finished with 270 reps or less.
This is a high-rep, stamina-based workout. Find a strategy that allows you to practice larger sets on the wall-ball shots and double-unders.
If you struggle to perform 10 unbroken muscle-ups, we recommend you break up the first 7 reps into at least 2 sets. Consider breaking the muscle-ups into 4 and 3, or 3, 2, and 2, with very little rest between sets. This will set you up to attack the wall-ball shots.
Unless you can perform multiple rounds of 50 unbroken wall-ball shots, we recommend you break up the reps into at least 2 sets. Consider breaking the wall-ball shots into 30 and 20, 20, 20, and 10, or even 5 sets of 10 with very little rest between sets. The latter is the best strategy to avoid implosion.
Try to hang on for large sets in the double-unders. It is important to remember to breathe and collect yourself before beginning the next round.
When scaling, we want to choose the most challenging versions of each movement possible, but maintain the stimulus. The scaling options should allow you to complete at least 1.5 rounds of the workout, but every athlete should have 2 rounds on their mind. Advanced athletes should be able to complete 2+ rounds.