Sorry for the delay, Power Athletes. Luke and I have traveled 30 and 24 hours each down to South Africa for the first ever CrossFit Football cert on the African continent!
Now imagine my sleep-deprived surprise when I step off the plane to see muscle-ups first?! Welcome to the party, pal! My second thought was when I looked down at my poor hands…they must have been watching Die Hard when they were coming up with this one.
15.3 presents an awfully familiar challenge combining skill, friendly hip extension and technical proficiency on the rings. One of the questions we always pose at the CrossFit Football seminar is, “Why do we condition?”. Certainly not for conditioning sake! 15.3 represents one of the purposes of conditioning very well because it challenges technique under the stress of fatigue. The biggest limiting factor for this workout is going to be the loss of technique. All the will power and Die Hard Try Hard will not save you here.
CROSSFIT OPEN 15.3
Complete as many rounds and reps as possible in 14 minutes of:
50 Wall-Ball Shots, 20 lb. ball to 10 feet
CROSSFIT OPEN 15.3 PRE-WARM UP-WARM UP:
14 minutes will be on the clock, no matter if you have the movements for this workout down or not, so you better get the water boiling before moving. Increase your heart rate, break a sweat, and get the blood flowing.
10-15 minutes of jumping rope, C2 rowing, stride runs and shuffles, Assualt bike, etc. Don’t be afraid to mix it up implements and even throw in some jumping jacks. Get moving and this will get you ready for the dynamic movement prep.
This is the time to dial in the focus. Cues will not save you when the clock starts, so get your mind right for competition. The Open is CrossFit’s Game Day. Act like it.
DYNAMIC MOVEMENT PREP:
- Cocky Walks – 10 yards
- Goblet Squat Static Hold – 20 seconds
- Leg Cradle Lunge with Lateral Flexion and Extension – 10 yards
- Inch Worm Hands Only – 5 reps
- Child’s Pose Progression 1 – 2 RT/ 2 LT
- Scapula Depressions on the rings with a False Grip- 10 reps
- Cocky Walks – 10 yards
- Pillar to Plank Press Up – 10 reps
- Leg Cradle Lateral Lunge Twist – 5 RT/5 LT
- Contralateral Inch Worms -5 reps
- Child’s Pose Moose Antler – 2 RT/ 2 LT
- Ring Pull Ups – 5 – 10 reps
15.3 POWER ATHLETE WARM UP:
MOVEMENTS AND ENERGY SYSTEMS
Whether you’re an experienced CrossFitter, or this is your first Open, we want you to focus on execution of the movements. Last thing we want is for you to feel like the walls are closing in on you. Technique is everything, especially for the muscle-ups. For this reason we have included components of Power Athlete’s compadre, Carl Paoli.
Double Unders are like juggling, you either got it, or you don’t. We included a low HR, low stress J-rope session in the pre-warm-up warm-up, so you should be locked in your double under starts and criss crosses.
Each of the 3 segments below requires you to start double unders, maintain rhythm and push technique/speed to trigger lactate production. For here we move into the Spiderman Complexes to prep for wall balls. We are not going to include wall balls in this warm up. I care more about energy system and technical proficiency here than friendly hip extension. Squats are our jam, and you better believe we want those wall balls #toesforward!
From the Spiderman’s, we lock in a violent hip extension required* of your muscle ups without taxing the shoulders, and leads right into muscle-up transition execution under high HR and fatigue.
CROSSFIT OPEN 15.3 POWER ATHLETE WARM UP:
- :15- Double Unders Out the Gate
- :45- Spiderman Crawls w/ Elbow to Drop (Aim 3 RT/ 3FT)
- Shin Hop to Tuck Jump – 2 reps
- 6 Paoli’s Muscle Up Transition 1
:30 Rest and Transition
- :20- Double Unders Out the Gate
- :40- Spiderman Complex to Vertical Rotation (Aim 2 RT/2 LT)
- Shin Hop to Tuck Jump – 4 reps
- 6 Paoli’s Muscle Up Transition 2
:30 Rest and Transition
- :30- Double Unders Out the Gate
- :30- Spiderman Complex to Horizontal Rotation (Aim 1 RT/1 LT)
- Shin Hop to Tuck Jump – 6 reps
- 6 Paloi’s Muscle Up Transition 3
:60 Rest and Recovery
- :60- Multiple Muscle Up Practice
Hit some more Child’s Pose Progression 1 with some active rest and hydrate for 5-10 Minutes before CrossFit Open 15.3 Warm Up!
And lastly, take these women’s advice: Quit your Bitchin’.
Muscle Up as the first movement is a strong move in reminding people about the time and effort it takes to train. Especially on technical skills and movement through space. We all know our limitations, and if you don’t, your coach isn’t pushing you far enough.
MS, CSCS, SCCC, CHES
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Former collegiate lacrosse defensive midfielder, 4-year letter winner and 3-year team captain. Coached strength and conditioning collegiately with Georgetown University football, Men's and Women's lacrosse and Women's Crew, as well with the University of Texas at Austin's football program. Apprenticed under Raphael Ruiz of 1-FortyFour-1 studying proper implementation of science based, performance driven training systems. Head coached CrossFit Dupont's program for two years in Washington D.C. Received a Master's in Health Promotion Management from Marymount University in 2010, and has been a coach for Power Athlete since October, 2012.
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