Tips 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.

Let me know of anything you learn by attacking 13.3. HAVE FUN!

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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.