2015 CrossFit Games Open Workout 15.3

I was happy to see what Castro announced for 15.3. Was pretty excited to give it a shot today. Got to the gym a little after 5:15 to start warming up.

Warm-up

  • 1,000m Row
  • Crossover Symmetry Activation
  • PVC pass-thrus
  • Bottom Squat Holds
  • 1 Muscle-up
  • 5 Wall Balls

Wanted to get that one rep in there since sometimes I fall through on my first one in a workout.

2015 CrossFit Games Open Workout 15.3

14:00 AMRAP

  • 7 MU
  • 50 Wall Balls (20#, 10′)
  • 100 DU

My goal was to get 2 rounds plus at least another muscle-up. I planned to go 3-2-2 on the first set, get a double on the second set and then do doubles or singles, whatever I could do. Planned for 15-15-10-10 on the first set of wall balls or 5 sets of 10 depending how I felt coming off the rings and then sets of 10 for the other round. Hoped to cut myself off at 40 double unders and do 3 sets each round.

Things played out a bit differently and mostly for the better. Easy muscle-ups the first round with 3-2-2, so I went 15-15-10-10 on wall balls, but missed more than I’d like on the rope. Was done in under 5:00 I think when I figured 5:30 was a best case scenario. Went 2-2-2-1 on the rings and 5 sets of 10 on the wall, then a little struggle on the rope again, but 5 sets I think. Finished that second round at 11:37, way ahead of where I expected. Felt decent up there so busted out 3-2-2. Not sure where that came from. I guess I should have trusted all the muscle-up work more because it sure paid off. Then I just tried to get as many wall balls as I could before time ran out and got 27 for 348 total reps. Pumped!

IMG_5717

That was a fun workout and one I’ll try again in a few months.

Oh, and get this, about 15-20 minutes after the workout I did a strict muscle-up for the first time with no problem. WTF! Guess I just need those muscles really warmed up to do it.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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