CrossFit Open Workout 15.3 – Tips & Tricks
The Workout
14 Minute AMRAP:
7 Muscle Ups
50 Wall Balls (20/14)
100 Double Unders
Via: CrossFit Games
Dave Castro dropped a bombshell announcing Muscle Up’s as the first movement in CrossFit Open Workout 15.3. With the scaled division now in play, the RX division becomes a test of the true elite.
This workout is all about being consistent and maintaining a solid pace throughout. You want to ensure that you are constantly moving, breaking up the movements into sets that your body can manage.
Tip 1 – Muscle Ups
How good are you at muscle ups? The high level elite will be aiming to go unbroken on the muscle ups. Depending on how proficient you are with the movement, break it up into sets that will ensure you will not fail or go to fatigue. Remember, it’s only 7 so the aim is to be smart and efficient so you can move onto the wall balls and double unders where your scores will be maximised.
Find out more with these Muscle Up tutorials with Jason Khalipa!
Tip 2 – Wall Balls
It will be smart to break up the wall balls into manageable sets. The sweet spot is 25, ensuring that you are constantly moving. If a set of 25 is not manageable for 14 minutes, kick it off with sets of 10. When you do break, don’t walk away from the wall ball and turn off. Count back from 3,2,1 and get back on it! Keep moving!
As the reps accumulate your legs will start to tire, so really drive off the heels engage those hips and launch that ball! When you tire, you will have the tendency to use your arms to propel the wall ball to the target, so by continually using your legs you will be able to save your arms for the double unders and muscle ups.
Want to get motivated? Ready why Wall Balls are Awesome!
Tip 3 – Double Unders
Once again, it is smart to manage the double unders to ensure your forearms do not fatigue. Shake your legs and arms as you come off the wall balls, take a deep breath concentrate and go! The aim is to move through these quickly, to accumulate a large amount of reps. To avoid fatigue, you can break these up into manageable sets such as 2 x 50s, 4 x 25s. Do what you have to do to get through these with the minimum of effort and prepare yourself for the muscle ups.
Needing to refine your technique on the Double Unders? Check out this tutorial from Dan Bailey.
Tip 4 – Racking up the reps
When you break the movements down, there are 7 reps in the muscle ups, 50 in the wall balls and 100 in the double unders. Where you are going to score high is how efficiently you can move through the muscle ups and cycle through the wall balls and double unders.
The aim is to pace consistently at the beginning of the workout and speed up towards the end. Don’t slow down at the end! Push through whatever movement you are on towards the end, because if you can make it to the wall balls or double unders in the last 1 – 2 minutes your score is going to sky rocket!
It’s time to take in the tips from the best in the business!
Barbell Shrugged
Carl Paoli
Carl Paoli – Muscle Up Efficiency
Barbell WOD
Outlaw Way
https://vimeo.com/122066224
