CrossFit Games Open 15.3
Complete as many rounds as possible in 14 mins of:
7 Muscle-ups
50 Wall Balls, 20/14 lbs, 10/9 ft
100 Double Unders
You can enter in your time break time in the notes.
Category: Main Workout
CrossFit Games Open 15.3 & CrossFit Games Open 15.3 – Scaled
CrossFit Games Open 15.3
“Workout 15.3”
RX’d and Teens 16-17:
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (20#/14#) to 10 ft. / 9 ft.
100 double-unders
Enter in your time break time for last round completed (100 DU’s).
CrossFit Games Open 15.3 – Scaled
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots (20#/10#) both to 9 ft.
200 Single-unders
BTWB
Photos by Rob W.
So many PR’s! Friday Night Lights exceeded our expectations with many achieving Muscle-Up PR’s whether it was their first, or their first time stringing them or getting them in a WOD. Seeing the women get on the rings and get through muscle-ups is also a big PR for the gym in the Open.
If you are motivated to get a muscle-up then you must practice strict pull-ups, strict ring dips, strict chest-to-bar pull-ups, muscle-up progressions, kip-ups from the floor AND do a ton of false grip work (hangs, pull-ups, transitions). You cannot “will” yourself to get a muscle-up if you do not have the raw strength, skill, and coordination first. You MUST practice. A lot. You have to be diligent to work on all of the pieces, and be patient. If you try to skip any of the pieces you risk injury. Do not just jump on the rings and start flailing around. Even though we program MU progressions/practice every month, you don’t need to wait to work on the requisite skills. Put in the homework. 3-2-1 Go!
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Results 15.3 RX and Scaled
Results cont
Bench Press 3-3-3 & 3 RFT: Squat Cleans and Box Jumps & Sit-up (abmat)
3 RFT: Squat Cleans and Box Jumps
3 rounds for time of:
10 Squat Cleans (135#/95#)
20 Box Jumps(24″/20″)
Post total time.
Sit-up (abmat) : 100 Reps for Time
For time:
100 ABMAT Sit-ups
BTWB
Tomorrow is 15.3. See below for the RX and Scaled version and plan accordingly. One note: there is a tiebreak time that is to be recorded after each set of 100 DU’s is completed. Make sure if you are judging you read the PDF link below!
Note the scaled version has a 9 foot target for both men and women for wall balls. Also the scaled for women’s WB is 10#.
“Workout 15.3”
RX’d and Teens 16-17:
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (20#/14#) to 10 and 9 feet
100 double-unders
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
Scaled:
Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots (20#/10#) both to 9 feet
200 single-unders
For complete workout standards, video and scorecard click here.
Watch archive footage of Julie Foucher and Lauren Brooks on Workout 15.3 on the CrossFit Games site.
“The Wall Ball” – [video]
Hang Squat Snatch 1-1-1-1-1 & 12-9-6-3: Power Snatches and Burpees
Hang Squat Snatch 1-1-1-1-1
Hang Squat Snatch 1-1-1-1-1
* Choose high hang, mid hang or low hang (above knee) position.
12-9-6-3: Power Snatches and Burpees
12-9-6-3 reps, for time of:
Power Snatch (155#/105#)
Burpee
BTWB
Reminder: Thursday there is no 6am class (moved to Monday’s during the Open).
Come in at 5pm Thursday to watch the Open 15.3 WOD announcement featuring Julie Foucher and Lauren Brooks.
Photo of Jeremy by Rob W.
Handstand Push-ups & FT: 400m, Rope Climbs, Push Press
Handstand Push-ups
Every 1 min for 5 mins complete:
5 Handstand Push-ups
* Kip or Strict or deficit. Or complete HSPU Practice (Box Pike, AbMat, negatives, strict press)
FT: Run 400m, Rope Climbs, Push Press
For time:
Run 400m
6 Rope Climbs 15 ft
21 Push Press (115#/75#)
Run 400m
4 Rope Climbs 15 ft
15 Push Press
Run 400m
2 Rope Climbs 15 ft
9 Push Press
* Scale 2 Supine Rope Climb to 1 Rope Climb
A strong grip and solid foot lock is required for a rope climb. Use that time after your WOD to work on developing your foot lock and leg wrap (make sure you wrap your calf/shin).
This Thursday remember there is no 6am class (moved to Monday’s during the Open). Come in at 5pm to watch the 15.3 announcement. Hopefully CF gets their stream fixed as it wasn’t our TV but their crappy feed!
Congrats to Adam for passing the Advanced RX Test tonight.
Front Squat 5-5-3-3-1-1-1 & AMRAP 15 mins: Muscle-ups, Wall Balls and 200m
AMRAP 15 mins: Muscle-ups, Wall Balls and 200m
Complete as many rounds as possible in 15 mins of:
3 Muscle-ups
15 Wall Balls (20#/14#)
Run 200m
* Scale 5 Ring Dips each round (for 3 MU)
Advanced RX Class: Power Clean & Push Jerk : 2 Rep Max & 10-8-6-4-2: Power Cleans, Lateral Burpees (Over Barbell), Run
Advanced RX Class:
Power Clean & Push Jerk : 2 Rep Max
Record your best Power Clean & Push Jerk 2 Rep Max lift.
10-8-6-4-2: Power Cleans, Lateral Burpee (Over Barbell) and 200m
10-8-6-4-2 reps, for time of:
Power Clean (185#/120#)
Lateral Burpees (Over Barbell)
Run 200m
Skill Work
A single set of Handstand Push Up (Free Standing) for max reps.
Practice freestanding HSPU or HS hold and walk.
BTWB
If you need to complete 15.2 then you have Monday any AM class to complete it. You must submit your score by 5pm PST.
Reminder: On Mondays during the Open only we will have a 6am Class and no 6am class on Thursdays. Plan ahead!
Photos by Rob W.
Team WOD: Burpee, Power Cleans, Sit-ups and Run
Main Class:
Team WOD: Burpee, Power Cleans, Sit-ups and Run
As a Team of 2 complete for time:
25 Burpees
50 Power Cleans (135#/95#)
100 AbMat Sit-ups
Run 800m
100 AbMat Sit-ups
50 Power Cleans
25 Burpees
* 1 person working at a time; 1 bar per team
** Run together as a team
BTWB
If you need to complete 15.2 then you have Monday any AM class to complete it. You must submit your score by 5pm PST.
Reminder: On Mondays during the Open only we will have a 6am Class and no 6am class on Thursdays. Plan ahead!
Run Photo by Rob W.
Inspiring story to read: Blind from wounds sustained in combat and still doing the Open:
Power Clean & Push Jerk : 2 Rep Max & 10-8-6-4-2: Power Cleans, Lateral Burpee (Over Barbell)s and 200 m
CrossFit Games Open 14.2 / 15.2 & CrossFit Games Open 15.2 – Scaled
CrossFit Games Open 14.2 / 15.2
“Workout 15.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
10 Overhead Squats (95#/65#)
10 Chest-to-Bar Pull-ups
From 3:00-6:00
2 Rounds of:
12 Overhead Squats
12 Chest-to-Bar Pull-ups
From 6:00-9:00
2 Rounds of:
14 Overhead Squats
14 Chest-to-Bar Pull-ups
Etc., following same pattern until you fail to complete both rounds.
Teens: OHS (65#/45#) and Pull-ups, starting at the round of 10’s
* Guidance: If you have to scale chest to bar pull-ups, then perform scaled Open 15.2. Score is only the reps completed up until you scale. If you go for RX but do not fit the required 2 rounds of work in the first 3 minutes, immediately scale and continue for additional 3 minute intervals with the applicable scale.
CrossFit Games Open 15.2 – Scaled
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
6 Overhead Squats (65#/45#)
6 Chest-to-Bar Pull-ups
From 3:00-6:00
2 Rounds of:
8 Overhead Squats
8 Chest-to-Bar Pull-ups
From 6:00-9:00
2 Rounds of:
10 Overhead Squats
10 Chest-to-Bar Pull-ups
Etc., following same pattern until you fail to complete both rounds.
* Guidance: If you do not fit the required work in the first 3 minutes, scale and continue for additional 3 minute intervals with the applicable scale. Use normal scale for pull-ups to try to get as many reps/rounds as possible. Score is only the reps completed up until you scale.
Photo by Rob W.
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Great energy again tonight in the gym! Lots of PR’s, first time pull-ups, overhead squats, high fives, and floor flopping. Love how everyone pushes and encourages each other to get another rep! Thanks to everyone for judging and remember don’t forget to post your scores.
Wondering why the Open would program Chest-to-Bar Pull-ups, Pull-ups and Overhead Squats in week 2? Remember it’s a test to find the fittest worldwide to qualify for Regionals. Read the SRCF write-up about the 14.2 Announcement last year and how to approach the Open.
Wondering why the Open would program Chest-to-Bar Pull-ups, Pull-ups and Overhead Squats in week 2? Remember it’s a test to find the fittest worldwide to qualify for Regionals. Read the SRCF write-up about the 14.2 Announcement last year and how to approach the Open.
Note: Make-ups for registered participants in the Open are Saturday at 10:30am and Monday all AM Classes (6am, 8:30am, 9:30am, and 11:30am).
Inside the Leaderboard: March 6, 2015
Results
Results 15.2 RX
Results 15.2 Scaled