March 11, 2016 – Masters Program

A.
CrossFit Games Open Event 16.3 Warm-Up
10 Minutes of Assault Bike or Rowing @ 70-75%

Then. . .

10-15 minutes of mobility, including, but not limited to…
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm

Then. . .

5 Minutes of Assault Bike or Running @ 80-85%

Then. . .

Three sets of:
6-8 Rocking Box Bridges (slow and controlled)

Finish with. . .

Three to Five Sets of:
30 Seconds of Assault Bike, Run or Row @ 90%
Rest 30-60 seconds

B.
One set, with an empty barbell, of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

C.
40-54:
Two sets @ Competition Pace of:
5 Power Snatches (75/55 lbs)
1-2 Bar Muscle-Ups
Rest 60 seconds

55+:
Two sets @ Competition Pace of:
5 Power Snatches (65/45 lbs)
1-2 Bar Muscle-Ups
Rest 60 seconds

Rest until fully recovered, and then…

D.
“CrossFit Games Open Event 16.3”
40-54
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches (75/55 lbs)
3 Bar Muscle-Ups

55+
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches (65/45 lbs)
5 Chest-to-Bar Pull-Ups
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Strategy Considerations and Resource Links for Event 16.2
Heidi’s Guided Visualization for 16.3

Tonight I watched the announcement with up at Nike World Headquarters with Josh Bridges, Rasmus Wisbech Andersen, Kenny Leverich, Cole Sager, Cody Anderson, Marcus Filly and Lauren Fisher. While I apologize that the following video isn’t in short, digestible clips, I sat down with these guys to discuss strategies and get their opinions on how to approach 16.3. It’s about 40 minutes, but hopefully you will hear some good tips for approaching this event by listening to our Open Event 16.3 General Guidance here.

I promise we will get back to our standard, short clip videos next week, but please let me know what you think about this longer format and talking it through with athletes. If that’s something that you all prefer, we’re open to suggestions.

Open Event 16.3 Set Up & Equipment
Open Event 16.3 Movement Considerations – Bar Muscle-Up Option 1
Open Event 16.3 Movement Considerations – Bar Muscle-Up Option 2

Open Event 16.3 Pacing Models (below)

I didn’t have an opportunity while at Nike to review the pacing models on video, but I was able to snap a photo of the models I put up with the various checkpoints. These models are based off of goals for 9+, 10+ and 11+ rounds, and provide time checkpoints per round for each goal. Each of these models anticipates drop-off – an increase in time per round as the athlete begins to fatigue. My suggestion would be to assess your realistic goals and abilities, and try to stay within the general pacing suggestions listed in the model. If you’re a little bit faster than the pace you’re following, keep moving through it; if you’re way faster and it’s still early…be cautious.