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Friday, March 13, 2015

Open Workout 15.3 - Initial Thoughts and Tips

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Initial Thoughts:
Muscle-Ups at the start of an Open workout.  We thought this might happen when they announced there would be a scaling option during this year's Open.  CrossFit HQ is showing that they are using the Open to find the best possible athletes to make it to Regional competition.

Tips:  These tips are not intended for Games or Regional level athletes. These tips are for the average CrossFit athlete; the person who is using the Open to test and challenge themselves. I am writing these tips very soon after I learn what the workout is. My strategy opinion may change as the weekend progresses.

For many of us this workout is about the Muscle-Ups.  If you've never done a Muscle-Up, this may be the time to get your first one!  If you have them, but aren't great at them, you may want to perform these reps one at a time right from the start, with short breaks between repetitions.  As with most movements, you don't want to find yourself staring at the rings for too long as you rest.  Do not go to failure!  If you can do all 7, go for it.  If not, then do small sets with short breaks.

We all have plenty of experience with Wall Balls.  We know how fun they are!  Do not burn yourself out on this movement early.  Work to 80% every time you pick up the ball.  Take a 5 breath break then pick up your ball.  Yes, count your breaths.  Counting your breaths will help you control your breathing, force you to take big full breaths, and help control your heart rate.

Strategy for Double-Unders is very similar to Wall Balls.  Do not work until failure.  Work to 80%, take a 5 breath break, then do another chunk of repetitions.

Have fun with this one everyone!


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