Friday 3-11-16 Open Workout 16.3

Open workout 16.3

Photo Credit: CrossFit Games Site

Athlete: Julie Foucher

Friday 3-11-16 Open Workout 16.3

Here are some tips on 16.3

1. Use some gloves so you don't destroy your hands on the bar muscle ups like I did on rings earlier in the week #ididn'tmakegoodchoices :-(

2. If you're using a higher bar use a box to step up but make sure it's not directly under you so you don't clip it on the back swing of your kipp.

3. Start with power snatches to save your grip. When you get closer to the 5 min mark if your grip is still good and you're still busting out unbroken bar MU's then grip it and rip it with a muscle snatch. If you muscle it right off the bat and your grip is shot in the first 3 min then good luck getting Bar MU's later on or even holding on to the bar for high rep snatches.

4. Catch the bar high and stand it up before bringing the bar down! It's not a heavy weight so you shouldn't need to catch in a deep power position. Make sure you stand it up and finish with knees or hips fully extended.

5. Chalk... Use lots of chalk...

6. Don't start off too slow but don't redline it out of the gates. You know your body and how it's feeling. Pay attention and assess where you are and what you have left in the tank.


Warm Up

Row 500m
Lat Roll 2 min/side
Lacrosse Ball Scap smash 1min in all 6 positions 1st base, 2nd base, 3rd base on both sides of the spine.
5 Plate Halo's in each direction 10-25#
10 Scap Pull Ups
10 Beat Swings
2x5 Kipping, or kipping C2B pull ups


BB Warm Up & Prep

10 Reps Alternate back and forth (5 each) Muscle Snatch (high hang) & Snatch Grip Push press from behind the neck

Rest.

10 Reps Alternate back & forth (5 each) Power Snatch (from launch) snatch balance from behind the neck. Receive the bar in a 1/4 squat. You have a chance to work on foot work here for these 10 reps.

Rest.

2x10 Reps Power snatch from below the knees. Main focus should be quick turnover and lockout with a solid landing through the heals. Make sure to stand the bar up and cycle it quickly and efficiently.

Add weight accordingly and perform 3 rounds of 5 power snatches & 3 C2B pull ups or 1-2 bar muscle ups.

When you feel good to go HIT IT!!!!

Fitness Option:
7 Min AMRAP
10 KB Snatch 5&5 @ 35/55#
5 C2B/Pull Ups

WORKOUT 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Notes
This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 10 power snatches, then move to the pull-up bar to perform muscle-ups. After 3 reps, the athlete will move back to the barbell and begin their next round.

Your score will be the total number of repetitions completed within the 7-minute time cap.

Tiebreak
The scoring for this workout includes a tiebreak. At the end of each round, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last full round. In the case where 2 athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Equipment
• Barbell
• Plates to load to the appropriate weight for your division
• Collars
• Pull-up bar

For each workout, be sure the athlete has adequate space to safely complete the workout. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 34 kg (75 lb.), 29 kg (65 lb.), 25 kg (55 lb.), 20 kg (45 lb.), and 15 kg (35 lb.).

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

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Workout 16.3 Variations

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups

Men use 65 lb.
Women use 45 lb.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Teens (Teen boys 14-15, Teen girls 14-15)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Boys use 65 lb.
Girls use 45 lb.

Scaled Teens (Scaled Teen Boys 14-15, Scaled Teen Girls 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Boys use 45 lb.
Girls use 35 lb.