Open 18.3 workout

Open 18.3 Crossfit Workout

Open 18.3 Overview

Open 18.3 is a challenging and dynamic CrossFit workout introduced in the 2018 CrossFit Games Open. The workout, known for its high skill level and intensity, has become a benchmark for athletes to test their endurance, strength, and gymnastic abilities. It was a key element in the Open series, helping to identify top athletes for progression to regionals and eventually the CrossFit Games. Open 18.3 is particularly notable for its combination of complex movements like muscle-ups and simpler yet taxing elements like double-unders. It’s a workout that not only challenges physical strength and stamina but also demands coordination and mental resilience.

Open 18.3 Workout Description

Open 18.3 is structured as 2 rounds for time, with a 14-minute time cap. The sequence of movements and prescribed weights are as follows:

  • 100 Double-Unders: A high-intensity cardio element that requires coordination and stamina.
  • 20 Overhead Squats (115/80 lb or 52/36 kg): A strength component challenging stability and mobility.
  • 100 Double-Unders
  • 12 Ring Muscle-Ups: A gymnastic element testing upper body strength and technique.
  • 100 Double-Unders
  • 20 Dumbbell Snatches (50/35 lb or 22.7/15.9 kg): A full-body movement combining strength and power.
  • 100 Double-Unders
  • 12 Bar Muscle-Ups: Another gymnastic component, demanding upper body strength and skill.

The goal is to complete both rounds as quickly as possible within the 14-minute time cap. Athletes must manage their pace and energy to maximize efficiency and avoid burnout.

Open 18.3 Variations/Scaling Options

Scaling Open 18.3 makes it accessible for a broader range of athletes. Common scaling options include:

  • Reducing the weight of the overhead squats and dumbbell snatches.
  • Modifying the double-unders to single-unders for those still developing this skill.
  • Scaling muscle-ups to pull-ups or ring rows, depending on the athlete’s proficiency.

Scaling should be based on individual skill levels and physical capacities. The aim is to maintain the workout’s intensity while ensuring safety and encouraging progress.

Open 18.3 Tips and Strategies

Success in Open 18.3 requires a well-thought-out strategy:

  • Pacing: Start at a sustainable pace, especially for the first round of double-unders to conserve energy.
  • Transitioning: Minimize rest between movements. Efficient transitions save valuable seconds.
  • Muscle-Ups: Break these into smaller sets to avoid muscle fatigue.
  • Breathing: Maintain steady breathing, especially during the double-unders and overhead squats.

For movements like muscle-ups and double-unders, focusing on form and technique is crucial to prevent common mistakes. A proper warm-up targeting the shoulders, hips, and wrists, along with a cool-down emphasizing stretching, will aid performance and recovery.

Open 18.3 Athlete Performance

Average completion times for Open 18.3 vary by skill level:

  • Beginner athletes might focus on completing one round or scaling the workout to fit within the time cap.
  • Intermediate athletes often aim to complete the workout within the time cap, with some modifications as needed.
  • Advanced athletes typically complete both rounds, with top performers finishing in around 12 to 14 minutes.

These benchmarks offer a guide for athletes to assess their performance and set goals.

Open 18.3 Conclusion

Open 18.3 is more than just a workout; it’s a comprehensive test of an athlete’s CrossFit capabilities. Whether you’re a beginner looking to challenge yourself or an experienced athlete aiming to beat your previous time, Open 18.3 offers a unique opportunity to gauge your fitness and skill level. Embrace the challenge, focus on your form, and most importantly, have fun pushing your limits.