Overview of Open 15.3
Open 15.3 is a CrossFit workout that was announced on March 12, 2015, as part of the CrossFit Open competition. It is an AMRAP (as many rounds as possible) workout that lasts for 14 minutes. The workout consists of three movements: 7 muscle-ups, 50 wall ball shots (20/14lb), and 100 double-unders. The workout is named after the year it was introduced in the CrossFit Open.
Open 15.3: Workout Description
The workout starts with 7 muscle-ups, followed by 50 wall ball shots, and finishes with 100 double-unders. The workout is scored by the number of rounds completed in 14 minutes. The recommended weights for the wall ball shots are 20/14lb, and the number of repetitions for each movement is fixed. The muscle-ups are a combination of a pull-up and a dip on gymnastics rings, while the wall ball shots involve throwing a medicine ball to a target while performing a squat. Double-unders are a jump rope exercise where the rope passes under the feet twice for each jump.
Open 15.3: Workout Variations and Scaling Options
Not everyone can perform muscle-ups, so a common scaling option is to perform pull-ups and dips separately. For example, 7 pull-ups and 7 dips can be performed instead of 7 muscle-ups. The weight of the medicine ball can also be scaled down for beginners. For double-unders, a common scaling option is to perform single-unders, where the rope passes under the feet only once for each jump.
Open 15.3: Tips and Strategies
To complete the workout efficiently, it is recommended to break up the muscle-ups and wall ball shots into smaller sets and take short breaks in between. For example, breaking up the wall ball shots into sets of 10 or 15 can help conserve energy. For double-unders, it is important to maintain a consistent rhythm and avoid tripping on the rope. A good warm-up routine can help prepare the body for the workout, especially for the muscle-ups and wall ball shots.
Open 15.3: Athlete Performance
The average number of rounds completed by advanced athletes is around 5-7 rounds, while intermediate athletes can complete around 3-5 rounds. Beginners may complete 1-2 rounds or scale the workout down to fit their fitness level.
Open 15.3: Conclusion
Open 15.3 is a challenging CrossFit workout that requires a combination of gymnastics, weightlifting, and cardio exercises. It is important to scale the workout down if necessary and focus on proper form and technique to avoid injury. With consistent training and practice, athletes can improve their performance and achieve their fitness goals.