After the complexities of two triplets in the first two workouts of the 2016 CrossFit Open, Dave Castro, speaking from CrossFit Officine in Milan, Italy, took things back to the basics as he announced 16.3.
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Here are some of the tips for the Reebok CrossFit Open – 16.3
-Try to get those bar muscle-ups!
If you?re apprehensive about getting a bar muscle-up, don?t immediately resort to scaling. If you can perform chest to bar pull-ups or even ring muscle-ups, at least give the RX option a shot. You never know, you may surprise yourself and get through several rounds! You can always do scaled if you want to perform the workout a second time, but the Open is about pushing yourself, so do just that.
-Leave a rep on the muscle ups
Losing a rep on a muscle up because you got one elbow up and not the other is a HUGE waste of energy. If it is early or middle in the workout and you are guessing if you are going to get the next muscle up, drop and wait a second or two until you are confident.
-Don’t burn up on the snatches
Is your low back and core still tight from last week? Warm that trunk?up. If you remember Randy from last year, use a similar strategy. Don’t burn out as you can be doing upwards of 100 snatches here.?
-Grip and positioning on the snatches
The snatches are very light, and the time is very short. So don?t waste time in setting up in a full snatch stance for each rep?you haven?t got time for that. Allow your hips to start a little higher than you?d normally let them, but don?t resort to muscling the barbell unless you?re 100% confident in your grip and shoulder endurance. Use a hook grip, and bring your hips and legs into play early on to jump the barbell into the overhead position, taking some of the workload away from the shoulders.
-Pacing and breathing
If you watched the live announcement, you?ll see that while Paladino was able to achieve over 100 reps in the workout, his fast starting pace cost him in the end, as he was unable to sustain it over the 7 minutes. You do NOT want to burn out too early, nor do you want to spend an eternity chilling out on the muscle-up station. So, find a rhythm early on that allows you to move at a good clip throughout the snatches, but not so fast that you?re struggling on the muscle-ups. You only have to do 3 muscle-ups, and once you?re on the bar you don?t want to break. Take a tip from Ramirez and rest at the top of your muscle-up so you can still use the momentum from moving downwards to generate another swing upwards.
Finally, remember to take full, deep breaths for as long as possible to get as much oxygen into your system as possible. But for those last 90 seconds, there?s no point in leaving any juice in the tank?empty it out and give everything you?ve got!
Recovery?from this workout will be short and sweet. Just like 15.4 (an 8-minute AMRAP) you’ll probably be a little gassed, but ready to battle another day.?There is little chance this workout will feel anything like the vomit inducing 16.1.?Keep moving and take care of those hands immediately if you ripped.?Don’t worry about doing this workout twice. If you aren’t performing well, there will be little to recover from in a day or two. You should be able to crank this one out back to back days if necessary.
Hope the above pointer serve each and every athletes well. All the best for your 16.3. Three down two more to go!