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March 10, 2016

Predicting Open Workout 16.3

Written by Damect Dominguez

What we know for 16.3

We know the location and athletes for the live announcement of this workout. Shawn ‘the Ram’ Ramirez, the two-time 40-44 Masters champion, will take on 16-17 Teen champion Nick Paladino at CrossFit Jax in Jacksonville, Florida.

We also know what movements we’ve already seen in the Open thus far, and the movements that are (presumably) still to come:

Movements that have already featured
-Overhead lunges
-Chest-to-bar pull-ups

Movements that are still to come (based on previous Open workouts and that may likely make a first-time appearance)
-Shoulder to overhead
-Box Jumps
-Wall Balls
-Overhead squats
-Handstand Push-Ups

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The Prediction

 11 Minutes As Many Reps As Possible (AMRAP) of: 
10 Pistols 
15 Deadlifts 
20 Wall Balls 

The Reasoning

-The first two workouts have been longer than most Open workouts in the past; both were 20 minutes, albeit you had to ‘make’ it that far on 16.2. This week we’re going with a more common Open time frame—11 minutes.

-The pull/push on the deadlift/wall ball complement each other very well.

-We know that Dave Castro and the CrossFit Games staff are always looking to test the affiliate community and separate those worthy of making it to Regionals from the more casual competitor. In the past, the inclusion of muscle-ups and handstand push-ups have served that purpose. There’s no doubt that pistols would serve the same purpose this year. Furthermore, we have this intriguing clue from Dave Castro for 16.3 (from which a lot of people have understandably said that the video of the gun reloading means that pistols are an inevitably (especially since it’s an internal look at the piston ejecting the casing)):

A video posted by @thedavecastro on

But…what if it’s a repeat

However, that gun is a shotgun (though I’m no expert on weaponry), and the action itself is a reload—so, does reload equal repeat? Possibly. We know that there will be a repeat workout at some point during the Open, and given that Castro has a propensity to redo workouts at the same point from previous years (last year 15.2 was a repeat of 14.2), I think 14.3 is also good guess.

Repeat workout
Complete as many reps as possible in 8 minutes of:
135/95lb. deadlifts, 10 reps
15 box jumps, 24/20 inch
185/135lb. deadlifts, 15 reps
15 box jumps, 24/20 inch
225/15lb. deadlifts, 20 reps
15 box jumps, 24/20 inch
275/185lb. deadlifts, 25 reps
15 box jumps, 24/20 inch
315/205lb. deadlifts, 30 reps
15 box jumps, 24/20 inch
365/225lb. deadlifts, 35 reps
15 box jumps, 24/20-inch

Tune in to at 5p.m. PT/8 p.m. EST to catch the live announcement tonight, March 10th.

About Damect Dominguez

Co-founder of BoxLife Magazine. Author: Training Day: 400+ Workouts to Incorporate in Your Training.

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