Level 1

CrossFit Games 15.3

Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots (14/10) 9/8 foot target – Red line/just below 200 single-unders

Level 2

CrossFit Games 15.3

Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots (14/10#) 9 foot target for both – Red line 200 single-unders

Level 3

CrossFit Games 15.3

Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots (20/10) 9 foot target for both – Red line 200 single-unders

Level 4 Rx

CrossFit Games 15.3

Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots (20/14#) 100 double-unders

Motivation

Staying motivated.  I have a love hate relationship with the CrossFit Games Open workouts.  I like the spirit of competition when it motivates us to be better.  I dislike the feelings of inadequacy.  Even this year I have got caught up in the standings.  I forget to look at the scores as a reflection of my training and simply create an inaccurate perception of where I think I should be.  The CrossFit Games Open tests a specific skill set.  To get better scores you often need to practice those specific movements.  Training specific movements that come up in this competition does not mean you are making improvements across all 10 general physical skills.  If you want to train for competition then you will need to specialize.  You will need to spend a lot more time on skilled movements.  I am seeing a lot of people in the CrossFit community get upset with the most recent workout.  It has Muscle Ups.  This is a limiting factor for a large part of those officially participating in the Open.  The Muscle Up is a difficult movement that takes most people 8-12 months to get.  That is 8-12 months once they commit to learning the movement.  Good coaching says you should not attempt the full movement until you can do 10 strict chest to bar pull ups and 15 ring dips.  Not to many people in any CrossFit gym can even do that.  From what I have read, gyms report that less than 5% of their membership can do muscle ups.  So why are people getting upset at themselves for not being able to do a muscle up?  IS it poor coaching?  Is it poor programming by the gym?  I would argue no.  It is the overall inexperience of the athlete.  New CrossFit athletes are seeing quicker gains than ever before.  I have been doing CrossFit since 2005.  What people new to CrossFit are doing now in their first year to the progress back in 2005 is astonishing.  The coaching and programming of how we workout has come a long way.  Do not get discouraged by what you see people around you doing.  It is an unfair comparison.  Focus on being a better version of you everyday.  Work the technique.  This is what I attribute to how quickly one progresses.  Realize how far you have come and be realistic. CrossFit as a whole has done a lot better at focusing on technique.  Consider the big picture.   Use every workout as an opportunity to get better.  We improve because of practice not because of competition.  Time to get awesome.

Strength

3 Rep Max Deadlift

Strategy

Keep a steady on the wall balls.  You should know how many Wall balls you can comfortably do every 30 seconds.  It will start out comfortable and end up a grind.  A deceptively hard workout.  Pace early and finish strong.

Get more Awesome:  50 Supermans