2016 Reebok CrossFit Games OpenMar 11, 2016 by Armen Hammer
16.3 Strategy
16.3 Strategy
We've seen some pretty awesome workouts in the 2016 Reebok CrossFit Games Open with the grindy 16.1 and the killer 16.2, and 16.3 is equally challenging, an
We've seen some pretty awesome workouts in the 2016 Reebok CrossFit Games Open with the grindy 16.1 and the killer 16.2, and 16.3 is equally challenging, and a bit different. Check out our 16.3 strategy below:
AMRAP 7 minutes:
10 snatches (75/55)
3 bar muscle ups
Shawn Ramirez: 123
Nick Paladino: 117
The shortest of 2016's Open Workouts so far has debuted and if you're not ready to grip it and rip it, you're not ready at all. As Castro himself said: this is all about high revving engines.
While 10 power snatches is pretty easy and 3 bar muscle ups are also easy, this is a 7-minute workout not a 3-minute workout. This means you've gotta have a fast but consistent pace. The last thing you want is to start like a bat outta hell. It's reasonable to assume your bar muscle ups are unbroken, but it's not a good idea to just rip the bar around for 10 reps on the snatches. If you just use your lower back to tear the bar off the floor you're gonna have a bad time, so use your hips to move the bar efficiently.
That said, save some of those hips, grips, and lungs for the bar muscle ups. Take a page from Shawn Ramirez's book: he went unbroken all the way through the workout but moved at a smart, sustainable pace.
This workout actually has a lot of similarity to 16.1 in that your pace is going to decide whether you win or lose but moving consistently is going to be key. Limiting the amount of time you spend watching the bar and not doing anything is important.
Simply put: be efficient on the snatches, move at a pace that allows you to go unbroken on the bar muscle ups, and for God's sake: set up your bar close to the pull-up rig. Good luck!
Wanna get to know Shawn Ramirez more? Check it out:
More 16.3 tips
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16.3
AMRAP 7 minutes:
10 snatches (75/55)
3 bar muscle ups
16.3 scores to beat
Shawn Ramirez: 123
Nick Paladino: 117
16.3 strategy
The shortest of 2016's Open Workouts so far has debuted and if you're not ready to grip it and rip it, you're not ready at all. As Castro himself said: this is all about high revving engines.
While 10 power snatches is pretty easy and 3 bar muscle ups are also easy, this is a 7-minute workout not a 3-minute workout. This means you've gotta have a fast but consistent pace. The last thing you want is to start like a bat outta hell. It's reasonable to assume your bar muscle ups are unbroken, but it's not a good idea to just rip the bar around for 10 reps on the snatches. If you just use your lower back to tear the bar off the floor you're gonna have a bad time, so use your hips to move the bar efficiently.
That said, save some of those hips, grips, and lungs for the bar muscle ups. Take a page from Shawn Ramirez's book: he went unbroken all the way through the workout but moved at a smart, sustainable pace.
This workout actually has a lot of similarity to 16.1 in that your pace is going to decide whether you win or lose but moving consistently is going to be key. Limiting the amount of time you spend watching the bar and not doing anything is important.
Simply put: be efficient on the snatches, move at a pace that allows you to go unbroken on the bar muscle ups, and for God's sake: set up your bar close to the pull-up rig. Good luck!
Wanna get to know Shawn Ramirez more? Check it out:
More 16.3 tips
The Outlaw Way
Brute Strength
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Noah Ohlsen
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