3-13-15 CrossFIt Games Open Workout 15.3


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

This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).

In this workout, we are using a special tiebreak method. At the end of each set of double-unders, 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 set of double-unders.

For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00.

Scaling options for “one” muscle-ups will be as follows: ring or bar muscle-ups in a band
a) 2 Chest to bar pull-ups & 2 Ring Dips
b) 2 Pull-ups & 2 Ring Dips
c) 2 Pull-ups & 2 Box Dips
(the scaling options will need to be done 7 times to complete the allotted reps for the Muscle-up)




10 min EMOM
1 Snatch Deadlift
1 Snatch High Pull
1 Power Snatch
1 Overhead Squat

15 min AMRAP
1 Snatch then
10-Push Ups
10-Squats (add 1 Snatch each round)


Accessory Work
1 min Flutter kick
30 sec rest
1 min Plank
3 Reach, Twist, Lift
10 Scare Crow
20 Scap Push-up
30 Pull-a-parts


150m run
5 Strict Pull-up
13 KB Swing (53#/35#)

There will not be at coach at the 9 am class tomorrow morning as Dakotah is gone for spring break.