Workout of the Day
For the 2015 Open season, Invictus Athletes’ Camp coach Heidi Fearon will be creating a unique guided visualization for each week of the Open. Each visualization will be specifically tailored to the Open event and available for download by Friday morning. You’ll be able to purchase each visualization individually for only $5.99 each at Invictus Guided Visualizations
.
A.
Set aside 15-20 minutes to work on mobility drills. Check out Kelly Starrett’s suggestions
for these three movements – when he originally prepared this for Open 12.4.
You should also check out Carl Paoli’s Movement Efficiency Suggestions for these three movements.
B.
Perform 10-12 minutes of Dynamic Range of Motion and Activation Drills of your choice, and then…
One or Two Rounds (depending on your muscle-up proficiency) at “Game Speed” of:
1 Muscle-Up
5 Wall Ball Shots
10 Double-Unders
There is no need to perform more reps than this in your warm-up. Save it for the main event.
C.
CrossFit Games Open Event 15.3
40-54 MEN & WOMEN
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
55+ MEN & WOMEN
Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups
Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet
D.
Spend 10-15 Minutes on the Assault Bike or Concept 2 at a slow to moderate pace.
Well had a very disappointing 15.3. Mu have always been hit and miss for me. I just recently got mu with a regular grip. So my goal was to get 2 rounds. I only got 1rd + 1mu. Finished my 1st round under 5 min, then they just left me, tried for 9 min to get. Very disappointed, physically, I was good, mentally I was lost. If I get a shot to go on, I promise this won’t happen again. Sorry for venting, but I owe everything to this programming, and this great forum. Good luck to all
344 on 1st attempt. Will repeat on Monday. Missed DU’s terrible and it cost to much time.
2nd attempt Sunday with a different strategy snagged me 317 – one more rep. It was worth a try. MU felt really good – mostly hit doubles.
326. 2nd attempt today. Need to manage wall balls better.
331 wall ball destroyed me.
184 reps, extreamely satisfied!! I haven’t been able to do MU’s in 1,5 months because of my wrist injury. Despite that fact MU’s were rolling easily today. Big thanks for Masters program, seems to be very effective
Awesome work Sami, that is fantastic!!!
Got my first muscle up and then 6 more in 15.3! I went in thinking I would just attempt mu for 14 minutes. It took a while with 3 misses before I got my first and a few more misses mixed in. I didn’t have a wall ball or a jump rope out because I had zero expectation of myself. But with each MU I did, I got more excited and the transition finally “clicked”! I then had about 3 minutes to get through the wall balls and DU. I was so excited about the muscle ups I kept tripping… Read more »
Congratulations!!! Great job.
That is so awesome Trista!!! Fantastic work, that is the best feeling!! So proud of you!!!!
Yeah Trista, super cool!
15.3 will be remembered as the time I got my first muscle-up! I got a total of 2. All the other attempts were so close, but I gave each one my all, even if I had to hang in the dip for a while.
Congrats! 🙂
So happy for you! Congrats!
Congratulations!! That is amazing!!!!!!!!!!!! So proud of you Aimee!
Last night when 15.3 was announced I cried, pouted, then pulled my shit together. Read everyone whine on social media about how horrible the Games and Dave Castro is. Today I woke up determined and worked hard on many different progressions. Left the gym at 1:30 not feeling to confident. Went home, had lunch and another round of iced espresso then back to the gym. Worked on attempts, coached a few hours and at the end of the night decided it was my turn. Goal? 14 minutes of attempts. 3-2-1-GO, Fail. 2nd attempt-I fought hard and got my first muscle… Read more »
Awesome! Thanks for sharing!
Amazing Tracy! Way to go!
I am crying reading this post Tracy!! I am so proud of you!!! You did amazing and believed in yourself – I couldn’t ask for a better experience on that workout! Ahhhh you have muscle ups! 🙂
What a great story, shared with my family and still in awe. I hope someone got a video of that, crying while doing muscle ups, what a beautiful sight!
Awesome! I know how you feel!
Amazing! Im so proud of you!. Thanks for the tears!!!! Emotion is evertthing!
best story ever! congrats! 🙂
15.3.. 347! Happy as a peach!
IMPRESSIVE!!!!! Congratulations!
Nice work!
That is SOLID Christine! Way to push those wall balls, you were moving!
First day back to the Box. Mobility and worked on MU transitions. Shoulders didn’t feel great. Have not been able to do a MU to date!! I am guessing that I will attack the scaled version and continue to work on the strength to safely obtain MU’s. I have realized that I am not able to do strict C2B and that maybe what is limiting me from getting the MU. Thoughts coaches?
Definitely need to build up strength for a strict c2b before muscle ups – that is a lot of force on the shoulders and you want to make sure your shoulders are strong enough to handle that load.
It appears that the strength deficit is just at the last 3-4 inches. A couple thoughts/questions. Should the grip be slightly wider than shoulders on the C2B? What accessory work would be appropriate to get the last few inches of the C2B? I was considering stepping back and using a band and focusing on just the last 6 inches of movement to work on scapular movement and lat engagement at the top. Thanks
15.3 done, 319 reps. Stuck to my gameplan to breakup MUs (4/3, 2/singles, singles) and wb (15/15/10/10) and take short rests.
Great work Perry! Remember to trust yourself and your drive, try not to over game plan a workout
F, 40
316 rx’d. Felt really good. It’s a fun WOD, for sure. Will go again Sunday with a bit more refined approach as I think I can get deeper into round 3.
Awesome work Leya!
315 at 13:44. Very happy considering I practice MU’s only here and there when I make it to a visiting box. Thank you Invictus for making my core much stronger over the past six months!
Solid work Joe!
214 RX may redo Monday.
15.3 316 reps
Planning to redo on Monday.
Couldn’t do muscle ups last year so I am happy but still need a better score. .
Awesome work with the muscle ups!!
270 reps – RX
Big smile !!
336 reps, Should have broke wallballs up different. Will do it again on Monday.
After words, what kind of split strategy would work best for multiple rounds for wall balls, they burn the gas out?
I’m going to try 15-15-10-10 Olli and go from there.
300 reps; 14 DUs shy of two full rounds. My MUs Felt great and I think I might be able to do it again with less rest between each muscle up??
Not many movements left for 15.4 and 15.5!
Good luck this weekend on 15.3!