The Workout (RX)

7 Minute AMRAP:

10 Snatches (75/55)

3 Bar Muscle Ups

 

The Workout (Scaled)

7 Minute AMRAP:

10 Snatches (45/35)

5 Jumping Chest-to-bar Pull-ups

 

*Please make sure you check games.crossfit.com for your exact weights, movements, and standards*

 

Nutrition:

Just like last week, this workout has "SPRINT" written all over it. If you can knock out Bar Muscle Ups (or Jumping C2B) pretty quickly, then you will keep your heart rate high for 7 straight minutes…AKA…."pukie" might show up. 

 

Have a full meal about 1.5 hours before the workout (balanced carbs, fat, protein). I would not eat too much closer to the workout, as you will probably feel "heavy" with a full stomach!

 

You CAN perform this fasted if you are used to training on an empty stomach but personally I will definitely try to get a few calories in my belly!

 

As always, this isn't a time to try anything very different, as it might upset your stomach. Don't reinvent your day- treat this like any other workout. You don't want to see your food end up on the floor ;)

 

HYDRATE. Remember to start your day with at least 24oz of water! (This applies to every day of your life)

 

 

Gear Guide:

 

 

Tape your thumbs

Gymnastic Straps/ Hand Grips (if you are prone to tearing)

Avoid using too much chalk, you will tear!

 

 

 

 

Mental Preparation: 5-10 mins total (45-60 min pre-workout)

Analyze your strengths and weaknesses for 60 seconds. 

 

Are the snatches a light working weight for you?

Are Bar Muscle Ups in your arsenal? 

If not, are you ready to RISE ABOVE and make huge improvements? 

Are you ready to prove all of the doubters WRONG?!

 

Now, spend 3-5 minutes visualizing your best-case scenario for this workout.

 

You are having no issues getting above the bar. You feel light. Your arms feel strong. People are watching you and wondering "how the heck did they get that good at bar muscle ups (or jumping c2b)?"

 

You are able to lift the bar with absolutely no problems- it feels like a PVC pipe! Breathing the whole time….it's not hard to catch your breath here. 

 

You waste absolutely no time between stations.

Snatch. Done. Switch. 

 

No need for long chalk breaks, breathers, or extended rests. 

 

This is 7 minutes- the workout lasts LESS time than it takes you to read this email. 

You can handle a little burning in the lungs and shoulders! You were made for this. 

 

Here is your movement sequence for the snatches:

 

Feet set.

Hook grip.

One strong pull.

Lock out.

Keep the bar close.

Touch and go. 

 

And here is your sequence for the bar muscle ups:

 

Strong grip.

Big Kip.

Lever back.

HIP POP!

Throw your head OVER the bar.

Lock out

Repeat ;)

 

For those doing scaled, here is your sequence for Jumping C2B:

 

Strong (yet relaxed) grip. 

Squat down (for full arm extension).

BIG JUMP (using quads, hips, and calves)

Pull the bar by pinching your shoulder blades.

Touch Chest, Relax, and Drop.

Repeat- don't forget the legs every time!

 

 

Finally, like every week before, take a "centering breath" to calm your nerves.

 

4 seconds inhale.

4 seconds pause.

4 seconds exhale.

Repeat 3x

 

 

(Pre-Workout Routine) 20 mins total

0:00-5:00 General movement (AirDyne, light rowing, light jogging, etc.)

 

5:00-10:00 Shoulder Mobility, Lat Activation

60 Seconds PVC Sequence

Banded Bully/ Neck Stretch (2 mins each side)

 

 

10:00-16:00 Movement-specific drills. 

-Snatch: 

Take 5-8 minutes to build to a medium-heavy muscle snatch. Focus on driving HARD with your glutes and not relying on your arms for the entire pull.

 

-Bar Muscle Ups: 

Do this kipping drill (click here) with PERFECT hollow position for 3 sets of 8 reps. Rest 30-60 seconds between each set. This will work wonders for activating those lats! 

 

20-30 Hollow Rocks

20-30 "Supermans"

 

Also, if you are relatively proficient at Bar Muscle Ups, hit one unbroken set of 3 reps so that you can practice stringing multiple reps together. Then, try 3 singles and see which one you prefer!

 

**If you are doing your best to get your first few bar muscle ups in 16.3, aim to hit ONE rep in practice before the workout. DO NOT spend too much time hurting your hands and exhausting your pull if you are only hoping to get out of the first round! Save your energy for the real thing!**

 

~Rest 3-5 minutes~

 

Finally… right before the workout perform the following:

 

3-4 rounds at a steady pace:

4 Touch and Go Power Snatch

1 Bar Muscle up and/or Bar Muscle Up Kips without transition (3 Jumping Pull-ups for Scaled division)

 

PRACTICE QUICK TRANSITIONS BETWEEN EACH STATIONS!

 

*This is your time to make sure all of your equipment is in the right place and there is nothing that will get in your way during the workout! Get your chalk ready and sitting right next to you.*

 

~Rest for 3-5 minutes~ (stay moving so you keep warm)

 

BOOM! TIME TO CRUSH IT!

 

 

CROSSFIT OPEN 16.3

16.3 Warm-up And Strategy

Beginner Goals:

Power Snatch – complete in halves or thirds to keep heart rate down… drop, 1-2 second rest.

Bar Muscle-Up – PR or 3×1 with 10-20sec rest between them

*Jumping Chest-to-Bar Pull-Ups – Be careful with these they will jack your heart rate up and you will not ever feel like you recovered.

Intermediate Goals:

Power Snatch – Unbroken or complete in halves 6/4… drop, 1-2 second rest.

Bar Muscle-Up – 2/1 or 3×1 every 3-20sec rest between reps whatever is needed not to fail.

Advanced Goals:

Power Snatch – Unbroken… 5sec transition

Bar Muscle-Up – Unbroken…

Tips

(1) Run the racecar in the red. But do not pop!

(2) No chalk if you can and don’t rip your hands.

(3) Use your legs and lungs on the snatch and recover on the muscle-ups.

(4) Rest more on muscle-ups if needed but do not fail or go to failure. They are “TUFF” not tough to get back.

(5) Get out, get going, and maintain that pace!

CrossFit Games Open 16.3 (AMRAP - Reps)

AMRAP 7 minutes
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP - Reps)

AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.
Women use 35 lb.

Out of Town WOD

100 pushups
100 situps

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