CrossFit Open 15.3

15.3AMRAP · 14:00

As many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Start CrossFit Open 15.3 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 20 lb (9 kg) ball to a 10-ft target

Women: 14 lb (6 kg) ball to a 9-ft target

Scaled

Men: Official Scaled version: games.crossfit.com/workouts/open/2015/3?scaled=1

Women: Official Scaled version: games.crossfit.com/workouts/open/2015/3?scaled=1

Movements

Ring Muscle-Up
Wall-Ball Shot
Double-Unders

Movement standards

Muscle-ups finish with arms locked above the rings. Ball center hits the target, hip crease below the knee. Rope passes under the feet twice per jump.

Equipment

Gymnastic Rings
Medicine Ball
Jump Rope

Coaching notes by goal

Bulking: Gymnastics & Legs

Before: 4 sets × 3 Muscle-Ups (or transitions) + 3 × 8 Front Squats at 65%.

Pacing: Muscle-ups in small sets, wall-balls in 25s, double-unders unbroken as long as possible.

After: 3 × 8 Ring Dips + 3 × 12 Walking Lunges.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Threshold Engine

Before: 2 muscle-ups, 15 wall-balls, 30 double-unders.

Pacing: About 4:30 a round; the wall-balls are where you hold the pace.

After: 8 min easy bike.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Leg Endurance

Before: 6 min easy cardio + shoulder prep.

Pacing: Sets of 10 wall-balls with short rests, and a calm rope rhythm.

After: 15 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/workout/2015/03/13; eatthegains.com 15.3 post