Smashby’s CF Games Open Strategy – WOD 16.3

Posted: March 11, 2016 in CrossFit, Training

It’s the third week of the 2016 CrossFit Games Open, and Workout 16.3 includes Power Snatches and Bar Muscle-Ups! The weight for the Snatches is meant to be fairly light, but that’s the thing that will throw many athletes off going in to the workout. A lot of times when the weight is light, people will throw form out the window and simply muscle the bar up and over their head. In a 7-minute workout like this, very few people will be able to maintain that speed for the entire workout. My suggestion for 16.3 is to find that technique where ideally the bar is being held for all 10 reps in a row, and quick power snatches are used vs maxing out muscle snatches. Hip drive and a quick pull under the bar will be more sustainable than simply pulling the bar overhead using pure muscle.

For the Bar Muscle-Up, if it’s a known skill for an athlete, find the least exhausting way to move through them quickly. Hitting three in a row, but taking 100% effort to do so, will lead to a more elevated heart rate and quicker exhaustion. Instead, stay as slow and steady as possible, which may mean very quick singles out of the gate if linking isn’t a mastered skill. Goal here, try not to miss bar muscle-ups today. For the scaled division, get through those Jumping Chest-to-Bar Pull-Ups fast an unbroken every round.

My suggestion for speed on this one is a perceived 85% effort the entire time. When the workout reaches the halfway, still know that there is something in the tank. Many of us know that the workouts that LOOK “not too bad” are typically some of the most challenging ones! Please don’t be fooled and underestimate this one.

Quick and efficient sets of both Snatches and Muscle-Ups from the start v/s red-lining. A maintainable pace will be more important to keep heart rate and focus under control. Crush it this week, everyone! After 16.3 we only have two weeks left!

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