Mobility, Activation & Warm-Up
Take 5 minutes and work on your shoulders with a lacrosse ball or foam roller
and then …
Two sets of:
100 Foot Sandbag or Wallball Bearhug Carry
50 Single Unders
10 Medball Slams
5 Single Arm DB Press per side
Followed by…
Ten reps of:
Burpee Broad Jump
Rest as needed between reps to ensure maximum distance
A.
Five sets of:
Push Press x 10 reps @ 60-65%
Rest 90-120 seconds between sets
55+: Three sets total
B.
Ring Muscle-Up Prep for Conditioning
Three sets of:
Cast Swings + Large Ring Swing
followed by …
Three sets of:
Pop Swing + Peekaboo Swing
C.
“CrossFit Games Open Event 15.3”
Complete as many rounds and reps as possible in 14 minutes of:
7 Ring Muscle Ups
50 Wall Ball Shots (20/14lbs to 10/9′)
100 Double Unders
55+:
Complete as many rounds and reps as possible in 14 minutes of:
100 Double Unders
50 Wall Ball Shots (20/10lbs to 9′)
7 Ring Muscle Ups
Scaling Options for Ring Muscle-Ups (choose one of the following):
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
Scaling Options for Double-Unders:
200 Single-Unders
100 Plate Jumps (jump on and off of a 25 lbs plate)
OR
If you’re competing at Wodapalooza and would like to substitute an announced workout here, please do so.
D.
Three sets of:
50 Banded Triceps Pressdowns
15 Weighted Side Bends (each side)
General Training Notes:
Push Press Focus: We are moving from horizontal pressing to vertical pressing for this cycle. Please keep the weight between 60-65% of your 1-rm and avoid going beyond that %. Maintain a strong rack position throughout the set and keep the torso vertical throughout the dip/drive phase (your delts will thank you for that).
Conditioning Focus: If you’ve been around the space for awhile then odds are you’ve hit this one in the past. Wednesday’s during this cycle are going to be all about performing workouts we’ve deemed quality workouts for determining where athletes are at in comparison to others. We call them our Invictus Standards. Coming up today is a repeat of Open workout 15.3. Some of the best scores in the world during this workout were close to finishing 4 rounds. Given that this was 9 years ago but also the young bucks, can you get close to 4 rounds today? Take this cycle as an opportunity to evaluate yourself in some of these Invictus standard workouts to see how you stack up over time and see where you may be excelling and lacking. So … how to approach this workout… try to knock out the muscle ups in as few sets as possible each time you hit them. A break on the rings is much longer than on the wall balls or double unders. From there it might be smart to do something like 30/20 on the wall balls or even 20/15/15 as long as your breaks are short and you’re right back to work. For the double unders, keep going if you’re in a rhythm, but if 150 unbroken means you take a huge rest before the rings you might as well break that tension a bit and split them with 30-50 reps left. For the 55+ division it really depends on if you have ring muscle-ups or not. If you don’t have ring muscle-ups then it is a race to finish the wall ball shots as quickly as possible (since that is your tiebreak). If you do have ring muscle-ups then approach the double-unders and wall balls with the same strategy as the young kids but rest as needed to make sure every attempt on the rings counts! Take a look at the leaderboard after you’ve finished to see where you stack up amongst some of the heavy hitters from 2015!