by Molanimal

February 12th, 2016

*Warm up for this workout like it is your main event. Everything should feel good and loose, you’ve already touched on the heavy breathing that will show up later in this workout, and you’ve gotten fresh, oxygenated blood circulating.

Ex: Row 5 minutes, increasing effort and stroke rate every minute
Then..
Three sets of:
2-3 Muscle Ups w/out pressing out the dip
12-15 Wall Balls @30/20 lb.
30-40 Double Unders
Rest walk 1 minute
Then…
5 minute easy row
Then..
Rest 5-10 minutes
Then hit it. (Again, just an example.  Do whatever works best for you).

“CrossFit Open Workout 15.3”
Complete as many rounds and reps as possible in 14 minutes of:
7 Muscle Ups
50 Wall Balls
100 Double Unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

If you cannot complete a single Muscle Up, you have 2 options:

Option 1: Keep trying until you get one. Once you get one, your 14 minute clock (and the actual workout) begins.

Option 2: If you cannot get a Muscle Up after 10-15 minutes of trying, regroup for a few minutes, then perform:
“CrossFit Open Workout 12.4 / 13.3”
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall Balls
90 Double Unders
30 Muscle Ups

Note the time at which you complete the 90 DUs, then get back on the rings and try some more

40 Comments

  1. Went at this solo this morning. 374 reps. 19 rep PR from last year. Splits were very similar to last year (4:00 va 3:51, 9:48 vs 9:57). Difference was certainly the third set of wall balls. I had a note that I was down to 2s, even had a single at some point last year. Would be nice to have more than 4s for the DU but certainly will take the progress (I’ll chalk it up to the god awful 30# WB work that you force upon us Adam….thanks)

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  2. 391 reps. That’s a 59 rep PR from last year. Really happy with the turnout.
    Agree with Marc the difference was the wall ball approach and that 30lb wall ball work. Pays off

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  4. 290 reps. This is a 126 rep PR. Opened with 4 MUs then went to singles which is a huge improvement from last year. The dunders killed me in the first round. SO many trips. Second rd of dunders were far better. Kept WBs to 4 sets in rd 1 and 5 sets in rd 2. I’m pumped for the PR but, feel I have more in me. I didn’t push the MUs (with my shoulder a little cranky still) and let the DU frustration get the best of me today.
    These PRs are sexy and I imagine we’ll see some more on here in the next few hours. Solid work crew!

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  5. 343 reps

    First time doing this. None of the movement felt particularly hard, but I did feel super winded for the majority of the workout. The longer warmup definitely helped me get primed up. Good job on all the PRs guys!

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  6. 3+7+10. 17 rep improvement. I was actually pretty anxious about this all day. I was happy with how this went for me last year, but I really wanted to see some objective progress in my fitness. This was pretty shitty, but proud of today’s result. Great job today. There seems to have been a ton of improvement in these posts, and in the group we had tonight. Congrats folks! A testament to the program and the hard work we have been putting in as a group.

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  7. Still pretty sickly with the flems, breathing hurt more than the wall balls. But happy with my 319 rep improvement with 319 reps (I didn’t do this last year)
    Great job crew, another great training session!

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  8. 274 (1+7+ 50 + 60)
    268 rep improvement from year’s 6 reps (lol) I think I did 2 sets of 2 for the first round and then went to singles. Probably could have pushed through the WB and DU a little harder if I hadn’t had an RX bar 30 minutes before the workout and there was some more adrenaline pumping. Confident if this shows up again I can make it back to the rings.
    Major win for me was that I didn’t fail any MUs, though the second round took much longer and the 14th was a near miss. Thanks to Erin for coaching me through this, and everyone tonight for the encouragement (is this an awards ceremony or my workout results?) This one was a big deal for me!

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  9. Warm up was definitely helpful.

    Last year I got 347.
    This year I got 474.
    So 3 MU in to the round of 4.
    I’m happy with this for sure, but makes me think “what if?” If I didn’t trip on my rope 6 times per double under sets. That was frustrating.

    But I forgot about all that stuff when I was very inspired by Emma kicking total ass and crushing her old school and earning top fitness honors for the night. Billy goat award goes to her. Who is going to win it next?

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  12. 350 – I was worried going in that the muscle ups would get the better of me as they have in the last few workouts with them and I would be standing around a lot. Something clicked today and I did the first round unbroken, then 4+3, then 3+2+2, all without missing a rep or taking a lot of rest. It was the double unders that killed me. I was only able to get up to 20 unbroken at a time, but most times it was like 5-10. This was really frustrating since they’ve been so much better in the last couple months. Nice job everyone!

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  13. 493

    This is a 144 rep improvement from last year.

    Good job today everyone! We all crushed it! Excited to see what’s to come for us in the open!

    Shout out to Emma on all those muscle ups!!

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  15. 224
    This was 76 reps less than I did last year. I was surprised how good my muscle ups and wall balls felt at the beginning. This was my first time doing wall balls post surgery, and they felt good so I kind of just kept going (opened with a set of 30 = dumb). By the time I made it back to the rings I was pretty gassed, and three MU in my wrists ripped. Luckily my boy, Matty Q, came to the rescue with some tape, but we accidentally gave Cooper some bloody chalk during this fiasco (my b). I lost track of my reps so I might have ended up doing 8 instead of 7, and then I died on the wall balls. Overall kind of a shit show of a workout for me, but I still had a good time! I’m starting to accept the fact that it’s going to take awhile for me to perform like I used to, so I’m really focusing on improving one day at a time. I’m looking forward to spending my last few months in Providence surrounded by some awesome athletes and friends (old and new)! Great job today y’all!

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  16. I did the 150 wall balls 90 double unders. Didn’t attempt any muscle ups. Haven’t had time to practice lately. Got through wall balls in 9:55. Not a PR and double unders in 2:25 minutes, unfortunately it was 30 seconds past the time cap. I had to use the timer on my phone so it was hard to see where I was at. Also, this was very sad and painful doing alone.

    I don’t have a gravatar but would like one lol.

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  17. I just realized I never posted for this day…
    I attempted muscle ups for a solid 20-25 mins – I feel like my pull is getting close to high enough and now just really have to drill transitions so I can get it. So stinkin closeeeee.

    Then I did the other work out and finished the double unders with 2:15 left on the clock.

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