Get ready for 13.3!

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2013 CrossFit Games Open — WOD 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (men: 20 lbs to 10′ target; women: 14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

If you’re registered to compete or plan to judge, you must watch this video to be fully informed as to the standards for this WOD:

In addition, be sure to read this entire page with regards to standards/judging/scoring. (And notice the important potential-tie-breaker info you must record while judging!) Thanks!

A must-watch for all competitors: CF Open 13.3 Prep, Tips, Strategy, and Survival Tips, Deja Vu

Questions about when you can do the Open WOD 13.3 (if you’re registered for the Open) and when you can do regular classes if you’re not competing in the Open? Be sure to READ THIS POST with all the answers!

Want to know more about judging? READ THIS.

  • http://twitter.com/kjs_37 Kyle J Smith

    Beginner strategy for 13.3:

    We have a few camps for this workout. Decide where you fall this year, then have fun!

    I want to do as many wall balls as possible in 12 minutes… Great! Have a game plan. How many wallballs do you want to complete in each minute? Your judge can holler out 1/2 and full minutes at you to stay on pace. Focus on moving as well as possible (use your legs to get the ball overhead), and don’t get sloppy when you get tired- that only makes things worse. Never miss a rep, never fail- it’s too demoralizing and frustrating.

    I want the chance to chew away at some double unders… Ditto to everything above. 15 wallballs/minute will give you 2 minutes to jump rope. If you know consecutive double unders are going to be a problem fatigued, try a strategy like three singles then a double. A rep is counted every time the rope passes beneath you twice, so don’t waste energy, just do what it takes to get some points on the board and keep your head in the game.

    I wanna try to get my first ever muscle up… Watching folks PR their snatch on 13.1 was pretty cool. The chances you’ll get your first muscle up in this WOD are… slim. CrossFit loves a miracle and an inspirational video though, so maybe it’ll happen. But for the love of god don’t get hurt. Your next month of training is much more important than this WOD. PS- unfortunately we cant teach everyone how to do muscle ups seconds before the WOD starts, so don’t ask your coach to instruct them.

    As we develop more strategy we will post here. Please comment with anything you learn by attacking 13.3. HAVE FUN!

    • Daniel L

      Made it through 5 muscle ups this morning.

      Unless you’ve been practicing high volume wall balls, I would suggest breaking them up into sets of no more than 15. I was trying for 10 sets of 15 reps but had to begin breaking them up into sets of 5-10 after I got through the first 75. This still seemed to work better than going out with a big first set of 25-30, which is what most others were doing. Once you get fatigued, you’re much more likely to get a no rep (pretty sure everyone in my class this morning got a few), which is waste of energy and time. Will probably try 15 sets of 10 reps this weekend.

      On the double unders, my only advice would be not to try and go too fast from one set to another. After doing a set of 30 or so, I tried to restart too early and ended up only doing a couple more before I lost my rhythm. Take a little time to catch your breath so you can knock out 20-30 rather than trying to speed through it.

      • http://twitter.com/kjs_37 Kyle J Smith

        Sound advice, Daniel.

        A few more thoughts. Our AM scientists have learned- WALLBALLS SUCK.

        If you are not yet proficient at rx wallballs (bc of ball weight or target height,) make your strategy incredibly conservative. When I say don’t fail a rep (slightly different than missing a rep bc of aim,) I mean it. If that means you need to do sets of 3 to post an rx score, do it. There is no shoulda coulda woulda when it comes to testing, you do what you can do today as best you can. Be honest with yourself,

        If you are proficient at wallballs your first set should be AT LEAST 10 reps. 15-20-25 would be even better, as long as you know you have fuel in the tank. Some experimented with sets of 5 with minimal rest, it looks pretty off the bat, but oh how quickly that rest gets longer and longer.

        Here’s the most important part of this post- how to be a great designated cheerleader.

        First, can the judge be the designated cheerleader? At the games, no. At CFNYC, more often than not. If you are acting as both, remember your first priorities are standards of movement and count.

        One more thing before I list, if you are not the designated cheerleader, just an encouraging spectator- yell, scream and curse, while respecting the athlete’s plan. You are white noise, along with the Taylor Swift playing in the background. (Note: Julie Foucher listened to Mumford and Sons while doing 13.3.)

        How to be the best designated cheerleader ever:

        1. Know your athlete’s strategy, help them stick to it.

        2. Find out how your athlete likes to be encouraged. Some like just countdowns and time reminders, others need to be cursed out and spat on.

        3. Learn your athlete’s pace (fresh and fatigued) and help them push themselves as hard as they need to go. There is no such thing as 110%, you are only as strong as you are prepared.

        4. Stay in the moment with your athlete. If you find out mid flight your plan is shit, be ready to call an audible. Your athlete is going to want to stop and pout, you can be composed enough to finish strong.

        5. Encourage your athlete to breath and move well. Looking like shit in a workout is a symptom of screwing it up, not a necessary condition.

        HAVE FUN.

        • Nadav

          As someone who tried the sets of 5 strategy, I will attest that the rest gets exponentially longer throughout the wod. I hope to try again tomorrow starting with sets of 15, then 10, etc. although wall balls are my nightmare.

  • Ben

    truly, utterly, deeply awful. over an hour later and i still don’t feel right…204