The Smart Guide to CrossFit Open Workout 16.3

The CrossFit Games Open Workout 16.3 is a burner.

Fast, light snatches combined with bar muscle ups or pullups will throw buckets of battery acid on your muscles and lungs.

Efficiency and timing are the keys to this workout. Get your game plan straight to get the most out of this 7 minute AMRAP.

What’s the Workout?

Find the full workout and movement details on the official page for the 2016 Open Workouts. Here are the essentials:

Rx’d
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75lb / 34kg
Women use 55lb / 29kg

Scaled
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45lb / 20kg
Women use 35lb / 15kg

How to Warm Up for CrossFit Open Workout 16.3

Julie Foucher 16.3 Warmup

Here is a slightly modified version of Julie Foucher’s Prepare to Perform 16.3 that is appropriate whether you do the workout scaled or prescribed. This will take you 15-20 minutes to perform.

  1. 1000m row (warm up pace).
  2. Foam roll your thoracic spine (between your shoulder blades).
  3. 30 Shoulder Dislocates (with PVC).
  4. Dynamic warm up: lunges, straight leg kicks, high knees, butt kicks, single leg jumps, burpee broad jumps, karaoke, spiderman, inchworm.
  5. With empty barbell: 3 reps each of muscle snatch, overhead squat, power snatch. Perform one set of the complex from the high hang, one from above the knee, and one from below the knee. Rest between each set.
  6. Load barbell to your work weight and do 3 sets of 5 reps at your workout pace — take plenty of rest between!
  7. 5 reps of regular pull ups (RX) or jumping pullups (scaled).
  8. 5 reps of chest-to-bar pull ups (RX) or chest-to-bar jumping pullups (scaled).
  9. 2 sets of 3 reps of bar muscle ups (RX).
  10. Run through 1 or 2 rounds of 5 snatches + 2 bar muscle ups
  11. Full rest (>3-5 min) before starting the workout. Keep warm with jumping jacks, etc.

The Perfect Strategy for CrossFit Open Workout 16.3

What’s the best game plan heading into this sprint style workout? Rudy Nielson from The Outlaw Way tells you how to get it done.

  1. Snatches – Perform 1 Muscle Snatch or Power Snatch touch and go every 3 seconds for a 30s set.
  2. Bar Muscleups – Don’t miss a rep. Go to singles with a 5s rest if necessary.
  3. Jumping Chest to Bar Pullups – Bounce out one unbroken set.
  4. Equipment setup – Put your barbell adjacent to the pullup bar so you don’t lose any time on the transition.
  5. Time Management – Use a “slower” pace for the first 5 minutes and then crank it for the last 2 minutes.

5 Movement Tactics for CrossFit Open Workout 16.3

What are some essential cues that you should keep in mind for each movement? Rudy Nielsen and Ben from Wodprep share their best tactical tips.

Tactic #1 – Snatch
Rudy advises opening the hands at the top to save your grip. Then pull the elbows down and keep the bar close to the body to set up for the next rep.

Tactic #2 -Snatch
Ben recommends changing up your grip between snatch sets to spread out the shoulder fatigue. Snatch grip, clean grip, and anywhere in between.

Tactic #3 – Bar Muscle Up
Ben and Rudy both recommend using hand grips to avoid ripping your hands. A hand rip at this stage will crush you on 16.4 and 16.5.

Tactic #4 – Bar Muscle Up
Ben coaches a big hip pop combined with a fast situp to get over the bar.

Tactic #5 – Jumping Pullups
Ben says to jump hard with the legs and then pinch your shoulders together at the top to get your chest to the bar.

How to Recover from CrossFit Games Workout 16.3

16.3 shouldn’t beat you up as much as 16.1 or 16.2, but here is a follow along yoga recovery from Stephanie Ring at Endure Yoga.


Good luck with 16.3!

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