CrossFit 416 Daily – Friday, March 13

News and Notes:

  • Friday Nights Lights round #3 is on tonight @ 6:30pm.  Make sure you are registerd for Friday Night Lights on Mindbody.
  • If you do not register for Friday Night Lights, you will not be put in a heat and will have to find another time to complete the WOD.
  • Heats will be emailed to participants by 12pm.
  • Picnic Club will be popping off so come prepared with a few beverages and your best coconut dish

Tips for CrossFit Open 15.3


Muscle-ups – If you’re going to Rx the WOD and attack the muscle-ups, your shoulders will need to be primed.


  • Foam roll your t-spine and lats
  • Banded shoulder distraction
  • Barbell smash your shoulder while moving through internal rotation – to ensure you’re ready to catch really low in the bottom of the muscle-up

Movement Prep

  • Work through the hollow and arch swing on the rings
  • Complete banded turnovers or “baby muscle-ups” on the low rings
  • Glute bridges or kettlebell swings to work through hip flexion and extension

WallBalls & Double unders – Ensuring that you’re “Warm” after the warm-up is key to be successful in these movements.  Get a sweat going “Chilly hot” before going into the WOD


  • Foam roll hips, quads, gluten and calves
  • Smash calves further on kettlebell
  • Stretch forearms

Movement Prep

  • Warm-up with air squats, then light  ball wallballs, then move to the weight used in the WOD
  • Complete 20 then 15, then 10, then 5 consecutive double unders


Rx – If muscle-ups are no problem for you, it’s important to know your limits.  Don’t try to push for consecutive muscle-ups if you’re not very competent with them.  Know your limits.  Moving through the wallballs and double unders is all about pacing and ensuring you avoid “no-reps”.  All of those WOD’s we did leading up to the open with 100+ wall balls have prepared your for this.  Using the legs in your wallballs and using your wrists with a light grip in the double unders will be important to save your shoulders for the next round of muscle-ups.  Focusing on your breathing pattern will also be important to help keep your heart rate low.

Scaled – Men get a lower wallball target(9ft) and ladies get a lighter ball(10lbs) but higher target(9ft).  You guys have done lots of wallballs leading up to the Open, so you know your limits and pacing.  This workout should be an all out battle.  Attack the 14 min hard, and embrace the metabolic pain.

*If you’ve been practicing muscle-ups over the last while but only have ever done 1 or maybe none, my opinion is to go for it.  Spend the entire 14 minutes with the community support, pushing for some muscle-ups.


Thursday’s Whiteboard

CrossFit Open WOD 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-balls (20/14) (10ft/9ft)
100 double-unders

CF 416 scaled version

Complete as many rounds and reps as possible in 14 minutes of:

14  Pull-ups

14 Ring Dips

50 wall-balls(20/14)(10ft/9ft)

100 Double Unders (or 50 attempts)


15.3 announcement 

CrossFit and the warrior ethos