Leaderboard WOD

Hey all,


Monday-Tuesday brings the opportunity to take on a classic CrossFit Open workout and Vic City leaderboard workout! You may have noticed the in gym leaderboards up on the wall above the dumbbells, kettlebells, and wallballs. We've been testing these throughout the year, with the recent max rep pullups being an example of that!


It's been a while since we put the 16.3 workout to the test, so here is your chance to see if you can get on the leaderboard. It's not a long workout at only 7 minutes, but is certainly challenging enough at Rx or scaled. Each Open workout has a scaled option, in this case, there is a lighter barbell and jumping chest to bar pullups in place of bar muscle ups. Since bar muscle ups are a pretty tough skill, most of us will have to scale.


I've added in an intermediate scale for people who are in between jumping chest to bars and bar muscle ups, so try to find where you fit best. Here's the official video from 2016 discussing the movement standards. Have fun!




Cam



 

TRAINING MONDAY TUESDAY



WARM UP:


2x

3 inchworms

3/side lying torso rotations


then


2x

12 plate floor to overhead

1 samson stretch / side with 5 sec hold

6 pushups



SKILL / PRIMER: Power Clean & Push Jerk : 5-5-3-3-2-2, rest 2:30


Work on a quick transition between the clean and jerk. These are best done as quick single reps but you can also touch and go them if you have the skill! Work up to a heavy double



WOD: OPEN 16.3


RX: Complete as many rounds as possible in 7 mins of: 10 Power Snatches, 75/55 lbs 3 Bar Muscle-ups


Intermediate1: Chest to bar pullups - 6 per round


Intermediate 2: Regular pullups - 6 per round


Scaled: Complete as many rounds as possible in 7 mins of: 10 Power Snatches, 45/35 lbs 5 Jumping Chest-to-bar Pull-ups