Doug LarsonThe 2015 Crossfit Open continues with 15.3, a 14-minute AMRAP of 7 muscle-ups, 50 wall-ball shots, and 100 double-unders. This week the Barbell Shrugged team is back with some tips that will help you perform much better during the WOD.
Of course, we also plan on keeping you entertained. A relaxed athlete is a better athlete, so get all of your neon paraphernalia ready.
Let’s start with Muscle-Up Technique
This WOD pretty much comes down to the muscle-ups. You either have them, almost have them, or you’re left scaling, right? That’s going to determine the strategy you utilize during 15.3.
Crossfit Games athlete and Barbell Shredded coach Mike McGoldrick shares some awesome strategy tips in this week’s video, but you can get an in-depth look at the muscle-up in this episode of TechniqueWOD.
If you are in the “almost have the muscle-up” group, this information WILL help you perform better.
Nail the Kipping Muscle-Up
How to Double-Under
The Double-Under is not all that complicated, but still, a technical flaw will cause you to accumulate unnecessary fatigue during the 14-minute WOD. It will add up and impact your time significantly, so before you start, go back and polish up your key cues.
Here’s another episode of TechniqueWOD that will give you all the finer points of double-under’ing with skill. Hop with ease, friends.
Get your double-under right
Go for it!
If you have any questions about 15.3 leave them in the comments below. We want to help you do your absolute best.
Have fun!
Chris
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Chris needs to fix his American flag! Its hung up backwards. Flag etiquette is to have the stars in the Upper Left corner, not the right. Just pointing it out so he can hang it correctly 🙂
Funny, I was told the exact opposite a few months ago. So…it’s staying this way.
The flag is over a window…tricky. The Union should be to the flag’s own right and to the observer’s left. So you’re good as long as it is displayed for people outside. Either way, thanks for having us up there.
I just received “Get Change”, Chris. I judged and purchased it based completely upon the cover. Looking forward to reading it.
Great tips. And Chris you are so freakin funny with the wall balls! That’s just how I feel
Great tips. And Chris you are so freakin funny with the wall balls! That’s just how I feel
I hate them. 🙂
Great job guys! Funny as hell
Banded muscle-ups… Truly amazing!!!
HaHa too funny, need to try those banded muscle ups
Chris, you were hilarious! Loved this one!!
Thanks Kathryn 🙂