We’ve seen a similar workout to this before, twice actually: 13.3 and 12.4. As such, Carl Paoli (he’s guy standing next to Sara Ann who recently attended his Freestyle Connection Seminar) has already broken this bad boy down. 13.3 Breakdown from gymnasticswod.com
15.3 Warmup suggestions from Power Athlete
Before you started CrossFit we said don’t worry, everyone can do it.
Then, probably on your second day, you looked at the whiteboard and wondered what a pistol was. After a quick look around, you spotted one brave soul squatting on one leg with the other pointing straight ahead. Those pricks lied to me, you thought. There’s no way I can do that.
It’s about that time, somewhere between our first and second workout, that we learn what scaling is and how important it can be. It’s how we play today and how we get better for tomorrow.
Later, before you registered for The Open, we said don’t worry, everyone can do it. Then Castro announced 15.3 and you thought, again, there’s just no way. How quickly we forget.
Not only is beginning 15.3 with a muscle-up the best thing to happen to The Open, but it’s the best thing to happen to every athlete registered today.
For many, it’s a wake-up call. They should have been practicing their muscle-ups, working the progressions and scaling the whiteboard to get closer to the goal. And no, a week of effort isn’t good enough. If we want something bad enough, we don’t stop until we have it.
Don’t get angry and don’t overdose on Krispy Kreme. And above all else, DO NOT stand beneath a set or rings for 14-minutes, swing like a pendulum and pray that the muscle-up Gods award you 1-rep while you thrash about like some fool from The Exorcist.
Instead, get even.
Use 15.3 as your springboard into next season. Hell, into next month. We both know you could have that muscle-up whenever you want to put the time in. Well, you’re welcome, because 15.3 is your motivation.
In the meantime, do what the rest of the crew happily tackling 15.3 will do: Scale.
The Open, like every other day in CrossFit, is exactly what we make of it. And just like any other day, if the whiteboard tells us to do something we can’t, we scale and improve our fitness anyway.
Warmup
Speed Ladder
3 Sets
5 Pull-ups
10 Push-ups
Hip Mobility Series
Conditioning
CF Open Workout 15.3
AMRAP 14 Minutes
Level 4/Open Competitors
7 Muscle Ups
50 Wall Balls
100 Double Unders
Level 3/Masters/Teens
100 Double Unders
50 Wall Balls
7 Muscle Ups*
*sub 10 Pullups + 10 Ring Dips to continue working
Levels 0-2/Scaled Competitors
50 Wall Balls
200 Single Unders
Don’t forget to meet us on the mat on Sunday at 4 pm for a free yoga session….your quads and lats and glutes and back and calves…well, you get it…will thank you.