Sam Briggs has completed the 2016 CrossFit Open Workout 16.3 and takes the win worldwide with 158 reps. It’s a known fact that Briggs has one of the best engines in the game and we are not at all surprised that she’s sitting within the top 10 worldwide going into week 4.
Video Creds: CrossFit
If you don’t love watching Kara Webb workout by now, you probably don’t love CrossFit. Here’s Webb doing what she does best, smashing every CrossFit Open WOD ever.
Check out how she got 139 reps in 16.3’s 7 minute AMRAP:
Video Creds: AgainFasterAustralia
So you are looking for some tips and tricks to dominate 16.3?
The WOD Life have you covered compiling all of the best tips, tricks and strategies from the best amongst the CrossFit community.
1. Watch the Open announcement with Ramirez VS Paladino
This will give you a good idea on how this workout affects high level athletes. Both athletes approached the workout differently and have some great tips post workout. If you missed the live announcement you can still view it here:
2. Save your grip
HOOK GRIP & TAPE.
3. Breathing and pacing
The light snatches in this workout can spike your heart rate in a heartbeat. Unless you are an athlete that thrives in their dark place, it’s important to remember to breathe, pace and WOD smart. You might even want to consider getting your heart rate up a bit more in your warmup so it doesn’t hit all at once!
4. Transition Time
5-10 seconds can be easily wasted in this workout. Attack the snatches with those 3 bar muscle ups in mind. Unbroken snatches won’t matter if you need a break before you can get onto the bar muscle ups.
5. Bar muscle ups!
Even if you don’t have them, give them a go. You might just surprise yourself on this one!
Snatch
Bar Muscle-Ups
Now, from your experts!
https://vimeo.com/158579829
https://www.youtube.com/watch?v=IDCCXmVHb_4
Gymnastics guru Carl Paoli with Freestyle Connection shows us 3 bar muscle up progressions that will help you through CrossFit Open workout 16.3.
Check them out below:
Pt. 1
Freestyle Connection
Pt 2
Freestyle Connection
Pt. 3
Freestyle Connection
Only have 30 seconds? Check out WODprep ‘s crash course video here:
Another spicy WOD brought to you by our friends over at RAW Strength & Conditioning. WOD 07 consists of bar facing burpees, snatching, double-unders and rowing for cals.
TWL and RAW Strength have you covered on your weekend burner. Give it a go and be sure to tag your mates!
Workout 07 is as follow:
If you missed last week’s WOD, check it right here – WOD 06
Want more? Be sure to hit up the guys over at RAW if you’re interested in gaining access to RAW specific training or individualized programming. You can email them direct at: Rawstrengthconditioning@gmail.com
FINALLY, it’s time to pull up your knee sleeves and make big lifts for cash! CrossFit HQ recently announced their first ever weightlifting competition with weight classes. YEP. Weight Classes. Get pumped, it’s time to find the strongest CrossFit weightlifters in the world.
Check out a quick list of the details below:
Max effort snatch
Max effort clean and jerk
GPP
US$10
Registration:
Friday Oct. 16 (ACDT)
Start:
11:30am ACDT, Friday, Nov.6, 2015.
End:
11:30am ACDT, Tuesday, Nov. 10, 2015.
Men (lb)
135/150/165/180/195/210/225/226+
Women (lb)
110/120/130/140/150/160/170/171+
Heaviest Snatch
US$3,000
Heaviest Clean and Jerk
-US$3,000
Largest Weightlifting Total
US$3,000 (1st)
US$2,000 (2nd)
US$1,000 (3rd)
Largest Overall Total
US$3,000, plus custom Rogue bearing bar, full set of competition bumper plates, metal change plates, Oso collars, engraved weight belt
Largest Overall Total
US$3,000, plus custom Rogue bearing bar, full set of competition bumper plates, metal change plates, Oso collars, engraved weight belt
Second Largest Overall Total
$2,500 plus custom Rogue bearing bar, full set of competition bumper plates, metal change plates, Oso collars
Third Largest Overall Total
$2,000 plus custom Rogue bearing bar, metal change plates, Oso collars
Fourth Largest Overall Total –
$1,500 plus custom Rogue bearing bar and Oso collars
Fifth Largest Overall Total –
$1,000 plus custom Rogue bearing bar
Best Pound-for-Pound
$3,000 (1st), $2,000 (2nd), $1,000 (3rd)
Weightlifting total = snatch + clean and jerk
Overall total = snatch poundage + clean and jerk poundage + workout reps
Pound-for-pound = (snatch + clean and jerk) / bodyweight
For complete rules and details, visit games.crossfit.com.
A few more events can be added to the list for the 2015 CrossFit Games and we are pumped on these. Check out below for the 2 events that were announced for Friday and Saturday.
Sprint Course:
A mix up between the ZigZag Sprint, O-Course, and Sprint Sled will go down Saturday night at StubHub. We know Dan Bailey, the former track star, was hoping for this one.
CFHQ announced vaguely how it will work:
“A heat of athletes will sprint from one side of the field, around and over obstacles, in a race to the other side. This will be one scored event.
After a brief rest, the same heat of athletes will sprint back for a second scored event. ”
Snatch Speed Ladder:
Back by popular demand! Dave Castro announces another speed ladder event, this time– the snatch. At Regionals we saw who could lift a heavy snatch after a little bit of shoulder fatigue, now it’s time to see which athlete can move heavy weight fast. If you remember last year’s clean speed ladder (explained below), the format will stay the same for Friday’s snatch speed ladder.
CLEAN SPEED LADDER
This event will be broken into 3 rounds: Quarterfinal, Semifinal and Final. Athletes will be ranked by their time to complete each ladder, or by the heaviest weight cleaned.
Quarterfinal Round:
For time:
1 squat clean (245 / 155 lb.)
1 squat clean (255 / 160 lb.)
1 squat clean (265 / 165 lb.)
1 squat clean (270 / 170 lb.)
1 squat clean (275 / 175 lb.)
Time Cap: 2 minutes
Top 24 athletes advance
Semifinal Round:
For time:
1 squat clean (280 / 180 lb.)
1 squat clean (290 / 185 lb.)
1 squat clean (300 / 190 lb.)
1 squat clean (305 / 195 lb.)
1 squat clean (310 / 200 lb.)
Time Cap: 3 minutes
Top 8 athletes advance
Final Round:
For time:
1 squat clean (315 / 205 lb.)
1 squat clean (325 / 210 lb.)
1 squat clean (335 / 215 lb.)
1 squat clean (340 / 220 lb.)
1 squat clean (345 / 225 lb.)
Time Cap: 4 minutes
Check out the original announcement from CrossFit HQ here
The leaderboard is up! One last day for the athletes in these two regions to battle it out for a ticket to the Games. Who will it be? Here are the top 10 athletes in the South and Atlantic Regions moving into day 3.
Top 10 Women
Top 10 Men
(For full individual recap click here)
Top 10 Teams
(For full team recap click here)
Top 10 Women
Top 10 Men
(For individual recap click here)
Top 10 Teams
(For full team recap click here)
Meanwhile in Villeneuve-Loubet, France, Dmitry Klokov Hang Snatches 190kg.
The WOD Life have partnered with Raw Strength & Conditioning to get you Open Ready!
In this, the third of a four week period, we will be releasing an Open Challenge WOD each Friday (Australian Time) for you to complete by Midnight Monday.
Each of the WODs have been programmed and tested by Raw Strength & Conditioning with an emphasis on getting you in shape for what is to expect in the 2015 CrossFit Open.
Like you needed any more incentive, Raw Strength & Conditioning are offering 1 Free Month’s Programming (Valued at $88) to the Top 3 Finishers in both Male & Female over the course of the 4 weeks.
11 Minute Time Cap – As Many Reps As Possible
This workout is a ladder, to be performed with an additional rep of movement each round. For example 1 then 2, then 3 etc…until the 11 minute time cap has been completed.
1 Up & Back Sprint shuttle run – 10 meters (Hand must touch the ground over a physical line on the ground)
1 Hang Power Snatch (35/50kg)
1 Deadlift (90/150kg)
2 Up & Back Sprint shuttle run – 10 meters
2 Hang Power Snatch (35/50kg)
2 Deadlift (90/150kg)
3 Up & Back Sprint shuttle run – 10 meters
3 Hang Power Snatch (35/50kg)
3 Deadlift (90/150kg)
Continue with 4, 5, 6, 7….etc until 11 minute time cap.
Score = Count the total reps completed in the 11 minute time cap.
1. Complete the workout
2. Note down your time & submit to rawstrengthconditioning@gmail.com
3. For the 3 Male and 3 Female Winners, you will need to verify your workouts via video chosen at random.
Australian CrossFit Legends Chad Mackay and his CrossFit Active Team recently hit the Hang Snatch Workout for CrossFit HQ.
Watch Now
Check out The WOD Life Shop Today!
The Dmitry Klokov show continues!
Klokov continues his journey around the world, spreading the word of Russian Weightlifting.
It wouldn’t be a seminar without another crazy feat of strength and amazing Olympic Lifting.
In Malaysia this week, Klokov excited the seminar crowd with a 180kg / 396lb Pause Snatch.
http://instagram.com/p/wh3BwpDHON/?modal=true
