Open Workout 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
♀ 14-lb ball to 9-foot target
♂ 20-lb ball to 10-foot target
Post rounds completed to comments.
Compare to 210205.
Scaling:
Today’s workout is a repeat from a previous CrossFit Open. If you have completed this workout before, look back and try to beat your score. There are two ways to attack: If you are capable of performing the workout as prescribed, but the volume in each round is going to keep you from moving quickly, perform the workout as prescribed and see how far you can get. Alternatively, scale the movements so you can push yourself to complete at least 2 rounds.
Intermediate option:
Complete as many rounds and reps as possible in 14 minutes of:
7 low-ring transitions
50 wall-ball shots
100 single-unders
♀ 10-lb ball to 9-foot target
♂ 14-lb ball to 10-foot target
Beginner option:
Complete as many rounds and reps as possible in 14 minutes of:
7 push-ups from feet or knees
25 squats or sit-to-stands
50 jumping jacks or lateral steps
Resources:
The Muscle-Up
The Wall-Ball Shot
The Double-Under
From Single-Unders to Double-Unders
Muscle-Up Transition on the Low Rings
The Sit-To-Stand
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Featured photo:
Taken by FLSportsGuy Photography at the WheelWOD Games in Raleigh, North Carolina.
Comments on 240223
84 Comments
1 round plus 5 reps
Used bar MUs
Skipped this one. Felt like doing too many open style workouts in March really wrecked my CNS. I went hard every week for 4 weeks with open style workouts and then had to deload before I wanted to.
7 muscle ups>>>>14 C2B + DIPS
1R+37 REPS
3 rounds + 1 Muscle-up
*Bar Muscle-ups
Beginner. 4 rds and 10 squats
subbed:
7 MUs
25 wall ball shots, 20# ball
25 TJs
2 rounds + 2 MUs
331 2(+10WB)
BMU
Round times
MU | 01:14 |
WB | 02:32 | +78 s
DU | 01:43 | -49 s
MU | 01:39 | -4 s
WB | 03:17 | +98 s
DU | 01:35 | -102 s
MU | 01:30 | -5 s
10 WB
vs 162 in 15.3
7 chest to bar pull ups
50 wall ball shots ( 8 kg at 9 ft)
100 du
1 round+4 chest to bar
Just 1 kg and 1 ft off as not available in my gym. Till now couldn't do chest to bar today atleast did complete though it was 1 at a time and not continuous.
336 Rx
2 rounds + 7 MU + 15 WB
Intermediate
14’ AMRAP
7 bicep pull ups on the ground using thick resistant band
50 wall balls 4kg
100 single unders
4 rounds + 2 pull ups
Beginner: 7rds w/ 1 sec left! Pushups, squats, jumping jacks. 1k run 5:23.
2 + 120
7 weighted pull-ups, 12lb dumbbell
50 wallballs, 8 feet
100 doubles
Compare - 12 minutes - 2 + 17 (2+47 today)
RX
2 rounds + 7 Ring MU
Sub 10 low bar muscle ups
1 round + 10,50, 57 double unders
Scaled
5 bmu
50 wb @ 14
100 du
2 rds + 3
Tux Box
14 lb ball 9 ft target
2 rounds + 4 reps
Complete as many rounds and reps as possible in 14 minutes of:
7 push ups on knees
50 wall-ball shots
100 single-unders
♀ 10-lb ball to 9-foot target
2 rounds + 90 reps
My Training on Friday, February 23 at night.
Complete as many rounds and reps as possible in 14 minutes of:
7 Low Ring Progressions
50 Wall Balls shots 11 lb
100 Single Unders
I completed 1 Round + 7 Low Ring + 50 Wall Balls + 20 Single Unders.
https://youtu.be/mC-wS4yhc-8
M/61/6’2”/188
7 muscle-ups ( progression)
50 wall-ball shots
100 double-unders
2 rounds 7+15
One round of 7 Low ring transitions, 50 Front squats with 15kg and 100 Double unders.
Intermediate with DU’s
3+2
4.5 rounds, intermediate w dynamic warm-up. I'm gassed!
Hi, one day late but this is my first time into anything CrossFit related. I didn’t understand the Sat workout so I did this beginner one instead.
female 40 yo
beginner
4 reps as stated in the workout.
cheers everyone!
Silvia
Beginner option-5 rounds of 7 push-ups(knees), 25 squats, & 50 jumping jacks-14min
Male / Age: 57 / 139 lbs
Intermediate/Scaled:
1.5 Rounds: Reps = 264
* RD1
- T2B x 7
- 20# Wall Balls shots x 50
- Single unders x 100
* RD2
- T2B x 7
- 20# Wall Balls shots x 50
- Single unders x 50
5 rounds of
7 push-ups from knees
25 squats
5 cal biked each round
3 rounds: 10 pullups, 10 bar dips, 50 wall balls 20# to 10 feet, 150 singles.
14 reps @ 150 lbs Lat pull downs
20 lbs DBs thrusters
2 rounds + 39 reps
2 RDS
7 low ring transitions
50 wall balls
6 singles
Performed as 7 Bar MUs, 50 wall balls & 100 single unders using a 1" thick rope
2 rounds+ 7 + 24 wall balls = 345
Could not get my heart rate under control today
Son(16)
Performed as 7 low ring MUs, 50 wall balls & 100 single unders using a 1" thick rope for the first round then a speed rope for the second
2 rounds+ 7 + 17 wall balls = 338
Good work to both!
Rx
3 rounds + 17
488 Total reps
M/34/175
2023 Quarterfinalist
Fantas!
Fantastic!
Scaled Intermediate
7x Low Ring Transition
50x Wall Balls @ 30lb
100x Single Unders w/ Heavy Steel Rope
2 Rounds @ 14:48
Rx- 371 reps
40/m/5’7/170
Well done
Rx but low ring transition
M / 95 kg / 30 y
RX: 2 rounds
Did our Friday Bulletproof workout instead.
For time
10 to 1 descending ladder in 1 rep increments.
Pull-ups
Back Squat 155lb
Bench Press 115lb (135 Rx)
Deadlift 185lb
Push-ups
22:52
3 min rest then a plank beat down:
1 min Front lean and rest
45 sec Forearm plank
45 sec Left forearm plank
45 sec Right forearm plank
45 sec Front lean and rest
1 min Forearm plank
Man…computers are not my friend today.
Putting in work! I like that one! I’ll add it to my list of WODs.
Looks fun!
Subbed Bar MUs, 20# ball: 2 rds + 24 reps
210205: Same scale as today: 2 rds + 4 reps
150313: Ring MUs, 14# ball: 1 rd + 27 reps
Always improving!
Great work my man! You raising the bar!
2 rounds
banded muscle ups
everything else rx
scaled to 7 strict pulls + bar dips
2 rounds
388 reps Rx
M/45/5’8”/165
compare to was: 356
Nice improvement!
SC jumping ring MU otherwise Rx: 2 rounds
2/5/21: Sc to 7 PU/7 dips/200 SU...2 + 7/7/-
2 Rounds + 1 Muscle-up
Rx'd
Well done!
Intermediate
2 rounds 36 single unders
Subbed 20 cals ski erg for double unders.
1 round + 10wbs
Intermediate: 2rds; 19rps
Did 240213 rowing workout. https://www.crossfit.com/240213#comment-1328065
M/34/5'11/185
Beginner option:
Complete as many rounds and reps as possible in 14 minutes of:
7 push-ups
7 Inverted row (Felt like incorporating some kind of pulling)
25 squats
50 single under
4rounds + 11 squats
rd1: 2m18
rd2: 2m54
rd3: 2m56
rd4: 2m59
20# dumbbell hip thrusts
Full range slow push ups feet
High jump single under
50 years old
Scaling:
10 jumping/slow descent pull-ups
10 jumping/slow descent ring dips
50 dumbbell thrusters, 2x15lb DBs
100 double-unders
2 rounds + 10 jPU + 7 jRD = 357 reps
330 reps
Compared to 352 reps on 15.2
Beginner option 4- rds + 7
7 Push-ups
50 WB (14#)
100 singles
3 rounds
Scaled: jumping MU and 100 singles
2+37
Two things I can’t do Muscle Ups and Doubles, Oh Well I got a good dose!
Me neither my man, me neither. Good work!
Good work bud
M/49/6'2"/185#
Scaled/modified to
7 - Ben Grimm's with 53# DxKB (push up, shoot through, reverse dip, shoot back through, and finish with a clean = 1 rep)
50 - WBS 20# 9' target ***raining here had to do in garage
100 - DU's
2 rounds + 7 +12
Nice mod with the Ben Grimms and good work!
7 CTB + 50 WB + 100 DU
7 CTB + 50 WB + 85 DU
2 + 4 as Rx'd
45 yrs old
Great work!
Great!
Beginner
5 + 7 push-ups and 12 squats
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
♂ 20-lb ball to 10-foot target
Completed 2 rounds + 7 Muscle-ups
At the Y. Equipment sub = 14 CTB + 14 weighted dips with 25lb DB = 7 MU.
1 round + 14,14 + 50 + 27 DU.
box checked.
Good work James
50 KB goblet squat 24kg
100 single unders
2rds + 22 goblet squat
M/50-54 👨🏻🦳
Intermediate
subbed chest to bar pull ups
7 C2BPU + 50 WB + 100 SU
7 C2BPU + 50 WB + 100 SU
7 C2BPU + 30 WB
Globo wod: If you don't have access to rings today sub 10 bar muscleups or 14 chest to bar pullups and 14 TRX/weighted bar dips for the ring muscleups. Sub 15/20lb dumbbell thrusters if a medicine ball isn't available; be explosive in the movement.
Now is the time to get your preparations in line for the Open. Register for the Open at games.crossfit.com. The best way to do the Open is at a CrossFit affiliate, find the nearest one by going to map.crossfit.com and reach out to them to make arrangements and a time to do the WODs. I suggest Friday Night Lights if that's available. The second option is to film yourself in your globo or garage. Follow the workout and filming instructions on the Games website to make sure you get a valid score. I suggest finding someone to judge you and to go during off peak hours. If that doesn't work due to work commitments, deployment, gym, or equipment availability, there will be substitution options here. Remember that any substitution options outside of what's allowed per the posted WOD will not allow you to post a valid score.
20 ring pull-ups
100 wall ball shots 18lb ball
140 double unders.