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CrossFit Open WOD 16.3 Strategy
CrossFit Games Open WOD 16.3 can be defined in two distinct ways: For the elite CF athlete, it is an “engine workout” pure and simple. There is no risk of failure, and it just becomes a matter of managing your fatigue levels and testing how far you can push yourself. For the intermediate CrossFit athlete, 16.3 is about managing fatigue by breaking reps in the proper manner so that you waste as little time as possible. I will cover the approach for each type of athlete.
Open WOD 16.3
AMRAP 7 min
10 Power Snatch
3 Bar Muscle-ups
Warm-up
It’s vital that you get the general body temperature elevated. We always ensure this occurs in our daily classes, but it’s even more important when you are pushing yourself to the limit. Aside from the obvious reason of injury-prevention, the warm-up is important to accelerate your breathing, and prepare your body for the upcoming work. It is extremely difficult to try to take the body from 0 to 60 mph.
For the purpose of this workout, you will be benefited by incorporating some high intensity pieces into your warm-up. After the GENERAL warm-up, throw in some interval pieces. 10 sec of hard work, then rest. Then 20 sec of hard work, then rest. Then 30 sec of hard work, then rest.
Complete a couple rounds (rest to work should be 2:1). This will ensure your lungs are open, and that you have a nice sweat going before the start of the workout. The Rower would work great for this, because it will also start warming up your grip muscles.
Mobility and Body Prep
The unique combo snatches and muscle-ups will tax the deltoid capsule substantially. You will be more efficient with your movement if you can open up this area. Use a foam roller and a lacrosse ball to loosen up the shoulder girdle. Include band pull-aparts and face-pulls, as well as some light-weighted dislocates (passthroughs). Spend some time in SMALL sets (as to not fatigue the grip), doing some scap-pull-ups and flying kip swings (hand-release at top of kip).
Furthermore, both exercises will require extension and explosive movement through the hips. The more hip power you can engage, the less you will be taxing the arm and shoulders. Incorporate some explosive hip-driven drills, like broad jumps, high jumps and tuck-jumps.
Specific Movement Prep
EMOM x 6 min (alternate minutes):
4-5 TnG Snatch (alternate sets of muscle and power snatch)
2 Kip Swings (with hand release) + 2 Kipping CTB PU + 1 Bar Muscle-up
3 Rounds (rest to work about 2:1 after each round)
4-5 TnG Snatch
2 Bar MU
Pacing and General Strategy
Elite Athletes (Goal for Regionals)
This is an engine test. You must push hard the entire time. The top scores are going to all be very very close, and every single rep matters. For this reason, you must be able to sustain effort for 7 minutes and you cannot burn out. With that said, there is some strategy within the workout.
While I am a firm believer in a consistent pace, this is also a much shorter workout and pacing isn’t quite as vital. Think of this workout like running a mile. While you are fresh, you can probably run the first 400m at a decent clip, but then you settle into a pace for the next 800m where you can sustain, and once you see the finish line and enter that last 400m run, you can REALLY push hard. Same approach here.
I also think there is some value in using the snatch as your way of pushing harder or backing off. Muscle snatch for speed when pushing hard, and back off with power snatches to save your shoulders and catch your breath during the middle period.
For all elite athletes, the Bar muscle-ups are not a real concern. They are just a break from having to do 7 straight minutes of power snatches. They should definitely be unbroken. And I advise using the knee-up kip, instead of the hip dominant kip, because this will save your hip power for the snatches.
Intermediate Athletes (pretty much everyone else)
For most of you, this workout is a game of how to break the reps so that you can be sustainable for the entire 7 minutes. I would not advise going unbroken on either movement, unless you think you can be unbroken the entire workout. For the majority of athletes, breaking the snatches into 2 sets of 5 reps from the beginning would be the prudent move. It will give your grip a break, and will also allow you get to get a couple of breaths without being under load.
The Bar muscle-ups are an interesting one. I’ve noticed that many crossfitters find the first rep to be the easiest rep, because of the swing produced from the jump into the rep. If this is the case, it might be good strategy to do all quick singles. You can breathe a bit, save your grip, and potentially eliminate rest on either side of the muscle-ups. Just make sure that if you take this approach, you go right into the muscle-ups after the snatches, and right into the snatches after the muscle-ups. If you are good at bar muscle-ups, and feel confident you can stay unbroken the entire time, then do that.
For most of the athletes in this field, I advise to stick with power snatches. It will tax the shoulders less than the muscle-snatch, and that will save them for the bar muscle-ups. You may also want to use that split second at the top of each snatch rep, to briefly release your grip. It sounds trivial, but it will help over the course of the workout.
Find your sustainable pace of output, break reps accordingly, and you’ll do great!
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