Tips & Tricks and Good Times/Scores for the CrossFit Games AGOQ 2018


CrossFit AGOQ – Age Group Online Qualifier 2018

AGOQ 2018 is finally here! Top 200 in each age division were invited and now they have just 4 days to fight for top 20 spots to get invite for the CrossFit Games.

Below you can find 4 day plan that involves a few repeats of WODs you have under performed, good scores to beat for each WOD and little strategy guide to reach the top 20 in each WOD.

Good times/scores to beat are from the mobile app WOD Time Calculator, they are just estimates and should give you good idea of how good time/score you need. If you want to qualify watch for fitness level 100.

Also, if your category includes lighter weights or movements you will need to recalculate good times/scores in the app. Times will faster and scores will be higher for lower weights.



4 day plan for AGOQ

The best case scenario is 1 WOD per day with no repeats, just go all out and perform your best every day.

Probably, this won’t happen as 2nd tries are almost always better.

I would go for this order of WODs #1 -> #3 -> #4 -> #2 with repeats during the last day.

Morning Session Evening Session
Day 1 WOD #1 WOD #3
Day 2 WOD #4
Day 3 WOD #2
Day 4 Repeat one you need Repeat #3 or #4

CrossFit AGOQ WOD #1

  • You should get slightly faster time than your Fran PR
  • Best guys will have time ~2:00
  • There is no reason to not go unbroken on thrusters
  • Be fast on transitions
  • Jump high on ropes
  • Speed up during last 12 thrusters, you can rest later, every second can cost you a lot of points!
  • Do this WOD first and repeat it as the last WOD of the weekend

CrossFit AGOQ WOD #2

  • This WOD will separate the Games athletes from the top 200
  • You have to know how to butterfly your C2Bs in order to fight for top spots
  • I still think that there would be a few guys who will qualify with 5 sets of 5 kipping C2B but their rest have to be quick
  • Go singles on power cleans and try to hold constant rest
  • Don’t do this WOD at the same day as WOD #1, day 3 would be the best

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CrossFit AGOQ WOD #3

  • Use very similar strategy as you had for 18.3
  • All movements are relatively easy, just keep moving and avoid no reps
  • This one will be hard to repeat because of calves fatigue from double unders
  • Day 1 or day 2 evening session will be great time for this WOD

CrossFit AGOQ WOD #4

  • I think that even +7 rounds may be required to get to the Games
  • This one is pretty straightforward
  • HSPU should be quick and consistent, guys who will be able to do all sets unbroken will get a low of extra time
  • Steady pace on the burpees except last 90 seconds where you should sprint
  • Unbroken power snatches will be about the same fast as three quick singles
  • This WOD can be repeated multiple times
  • Go for the first try on the second day and for the second try on the fourth day


18.5 Results Calculator – Find How Good You Are in CrossFit Games Open


As I love to check how good I am during CrossFit Games Open without spending too much time on the leaderboard, I decided to make this simple utility which will allow you to find out how many percents of people you have beaten in the CrossFit Games Open.

The first tool allows you to find out how many percents of athletes you have beaten in the CrossFit Games Open.

To begin just enter your Worldwide rank for the 18.5 (if you don't know it, click on the "Your Rank" which will take you to the CrossFit Games results page), select correct category and click on the "Get Rank".

The second tool allows you to compare results of the CrossFit Open 18.5 across all categories.

The Open 18.5 results are already preloaded for score that is better than 99% of athletes. To adjust these scores just use the slider.

Data in the table should be very accurate as they were collected from the official Games leaderboard the day after the deadline. The results are from Worldwide region and include all categories.


Calculate how many people you have beaten in 18.5

You are better than of athletes.



Find out results for all Categories

Better than 99% of athletes


Category Score
Male Mark
Female Jacob
Male 14-15 Larry
Female 14-15 Mark
Male 16-17 Jacob
Female 16-17 Larry
Male 35-39 Mark
Female 35-39 Jacob
Male 40-44 Larry
Female 40-44 Mark
Male 45-49 Jacob
Female 45-49 Larry
Male 50-54 Mark
Female 50-54 Jacob
Male 55-59 Larry
Female 55-59 Mark
Male 60+ Jacob
Female 60+ Larry
1


18.5 – Warm-Up and Strategy to get to TOP 5% in CrossFit Open 2018


CrossFit Open 18.5

Complete as many reps as possible in 7 minutes of:
3-6-9-12-… Thrusters
3-6-9-12-… Chest to Bar Pull Ups

Men use 100 lbs
Women use 65 lbs

Good score to beat (fitness level)
73 reps finishing in the round #5 – Beginner (0)
79 reps finishing in the round #5 – Beginner (25)
87 reps finishing in the round #5 – Average (50)
98 reps finishing in the round #6 – Average (75)
105 reps finishing in the round #6 – Advanced (90)
125 reps finishing in the round #6 – Advanced (95)
140 reps finishing in the round #7 – Elite (98)
155 reps finishing in the round #7 – Regional (100)


CrossFit Games Open 18.5

The last workout of 2018 CrossFit Games Open is finally here, and it is a threepeat of 12.5 and 11.6.

Finishing a round of 18s should be enough for the top 5% in the Open 18.5. You should be able to get this score even with singles on chest to bars and splitting thrusters into multiple sets. The goal will be to avoid burning out in the first 3 minutes of the WOD.

Open 18.5 warm up

The Open 18.5 is a short 7-minute AMRAP that is highly intensive. You should focus on the warm-up a lot before starting 18.5.

Start with a simple couplet of barbell only thrusters and pull ups. Then continue with practicing thrusters and chest to bars with longer rest and do some hangs and shoulder mobility exercises between sets.

1) Warm up couplet of

3 Rounds of
10 Thrusters 45/35 lbs
10 Pull Ups

2) 20 minutes of

5-10 rounds of
5 Thrusters 100/65 lbs*
5 Chest to Bar Pull Ups*
At least 2 minute rest in between rounds
*Try singles or 3+2, so you can work on transitions for larget sets
– Do a few hangs
– Work on mobility “open your shoulders”


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Open 18.5 strategy to get to top 5%

To get to the top 5% in the Open 18.5, you will need to finish round of 18 reps which is total of 63 reps of each exercise.

Make sure you don’t burn out too quickly, the only rounds you should do unbroken are rounds of 3 and 6 reps. Make sure to split the reps after that.

Splitting sets will decrease your peak heart rate and will delay the fatigue of your shoulders and forearms.

The only exception is the last minute of the workout where you should try to speed up and use all energy that you saved by doing small sets.

Hanging on the bar for last 18 chest to bars or going unbroken for last 21 thrusters will definitely hurt during last minute but it will be worth as it will move you up in the leaderboard.

Thrusters

It is a good idea to split the thrusters into sets of 4-5 reps as you want to keep moving for full 7 minutes instead of resting for a long time before picking up a barbell to do thrusters unbroken.

If you decide to go for singles on the chest to bars and you like thrusters, you may try to do a little larger sets of about 7-9 reps. Otherwise, do a max of 4-6 reps in the set with very quick rest in between sets.

For example, going for fast 6+5+4 with a quick rest is about the same fast as than doing 15 reps unbroken and slowly. But 6+5+4 will be less demanding on your shoulders and the heart rate which will help you get a better overall score.

Round of Reccomended reps for thrusters
3 3
6 6
9 5+4
12 4+4+4
15 6+5+4
18 5+4+4+5
21 4+4+4+4+5

Just a little reminder 18.5 (11.6, 12.5) thrusters are heavier than usual (100 lbs vs. 95 lbs). Five pounds may not feel a lot, but you will feel that difference over seven minutes.

Chest to bar pull ups

You will do a lot of chest to bars today. Start slowly as first 30 chest to bar pull ups will be easy, but after that, the fatigue will kick in.

Do much smaller sets than you think even quick singles would give many of you a slightly better score than bigger sets of (+5 reps).

For example, I wasn’t able to get round of 14s in the 15.2 (14.2) by doing sets of 4-5 reps, but when I switched to singles, I was able to finish half of the 16s. My max unbroken set of chest to bar pull ups was about 20 reps and yet doing singles was just slightly faster.

If you don’t want to do singles, try smaller sets of about 3-4 reps.

As you will be doing a lot of sets of chest to bar pull ups in 18.5, make sure you don’t need to jump high for the bar if you need to place some plates or box under the bar.

Thanks!

The Open 2018 is now over. I would like to thanks, everyone who has been reading my guides and I hope I have helped at least some of you get a slightly better score with my strategy guides. If you want to get notified about new articles sign up for the newsletter or follow me on the Facebook. Also, make sure to check out the WOD Time Calculator app.



18.4 Results Calculator – Find How Good You Are in CrossFit Games Open


As I love to check how good I am during CrossFit Games Open without spending too much time on the leaderboard, I decided to make this simple utility which will allow you to find out how many percents of people you have beaten in the CrossFit Games Open.

The first tool allows you to find out how many percents of athletes you have beaten in the CrossFit Games Open.

To begin just enter your Worldwide rank for the 18.4 (if you don't know it, click on the "Your Rank" which will take you to the CrossFit Games results page), select correct category and click on the "Get Rank".

The second tool allows you to compare results of the CrossFit Open 18.4 across all categories.

The Open 18.4 results are already preloaded for score that is better than 99% of athletes. To adjust these scores just use the slider.

Data in the table should be very accurate as they were collected from the official Games leaderboard the day after the deadline. The results are from Worldwide region and include all categories.


Calculate how many people you have beaten in 18.4

You are better than of athletes.



Find out results for all Categories

Better than 99% of athletes


Category Score
Male Mark
Female Jacob
Male 14-15 Larry
Female 14-15 Mark
Male 16-17 Jacob
Female 16-17 Larry
Male 35-39 Mark
Female 35-39 Jacob
Male 40-44 Larry
Female 40-44 Mark
Male 45-49 Jacob
Female 45-49 Larry
Male 50-54 Mark
Female 50-54 Jacob
Male 55-59 Larry
Female 55-59 Mark
Male 60+ Jacob
Female 60+ Larry
1


18.4 – Warm-Up and Strategy to get to TOP 5% in CrossFit Open 2018


CrossFit Open 18.4

Diane
21-15-9 reps of:

Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set

Good score to beat for
Beginner athlete: 95 reps (Diane + 5 reps)
Average athlete: 107 reps (Diane + 17 reps)
Advanced athlete: 124 reps (Diane + 34 reps)
Elite athlete: 153 reps (Diane + 63 reps)
Regional athlete: 8:37

CrossFit Games Open 18.4

You have to know how to do handstand walks if you want to get to the top 5%. Also, there will be a similar situation like last week with muscle ups. Many people will get stuck on the handstand walks (111 reps) and some on 315/205 lbs deadlifts (90 reps). By the way, learn 5-foot handstand walk over the weekend if you you can get through 21 deadlifts in the second round!



Open 18.4 warm up

The 18.4 is a shorter workout with heavy movements, so it is better to focus on the warm up.

Start with a simple triplet of bear crawls, wall climbs and kettlebell swings. Continue with about 20 min long practice of HSPU, handstand walks and some deadlifts.

1) Warm up triplet of

3 Rounds of
50-ft. Bear Crawl
3 Wall Climbs
15 Russian Kettlebell Swings 1.5/1 pood

2) 20 min practice of

Practice
Kipping HSPUs (practice new standard)
Handstand walks
Small sets of deadlifts (you can go over 315/205 lbs)


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Open 18.4 strategy to get to top 5%

To get to top 5% in Open 18.4, you will need to get as far as you can in the round of 15 deadlifts with 315/205 lbs and maybe even need to finish the second handstand walks. I think that about 10-12 deadlifts should be enough for the top 5%.

The strategy for 18.4 is to go about 1 min slower than your Diane PR and split deadlifts more than you think to save as much energy as you can for 315/205 lbs barbell. Make sure you don’t get stuck on HSPU, do them unbroken only if you are HSPU ninja.

Deadlifts

Bouncing during deadlifts is not allowed (your arms must be straight all the time) but you can do deadlifts quickly and use more bouncy plates and floor to your advantage.

Make sure that your deadlifts are quick even when you are doing small sets of a few reps. You don’t need to speed up the reps, just don’t brake the bar much during the negative part of the movement. Quick negative part of the deadlift combined with bouncy plates and the floor will make your deadlifts much easier.

Deadlifts 225/155 lbs

Split deadlifts more than you think, the goal is to save the lower back for sets of 21 and 15 deadlifts with 315/205 lbs.
I would recommend going for sets of 6+5+5+5, 6+5+4 and 5+4 or even split to 4+4+4+3+3+3, 4+4+4+3 and 4+3+2.

This will help you to go much faster through heavier deadlifts, and you should easily catch up the lost time.

HSPU

There is a new standard on HSPU, it is similar to the last year, but after watching Panchik during the announcement, it looks like you need to be really fully extended to get a rep. Just make sure that all your reps will count.

You can use exactly the same rep scheme as for deadlifts (6+5+5+4, 6+5+4 and 5+4). By the way, you don’t need to stand up and go away from the wall between the sets, just stay on your knees, shake arms and get back to the handstand.

Do HSPUs unbroken only if you are great at HSPU, you are lighter weight, and you will get stuck on the deadlifts.



Deadlifts 315/205 lbs

You already probably know what to do, split deadlifts more than you want. You may feel fresh during first 10 reps, but the fatigue will kick in sooner than you except.

Go for multiple sets do 7 sets of 3, 5 sets of 3 and 3 sets of 3 or do the singles. Multiple sets will help you to bounce the bar little against the ground (don’t forget that bouncing is not allowed but doing deadlifts quickly is OK) while singles will let you skip all negative reps of deadlifts which may save your back more.

Handstand walk

There is not much strategy involved if you are great on handstand walks. Do 25+25 feet or 15+10+15+10 feet, always make sure you can get through the set distance unbroken because no reps will take away a lot of precious time.
It is also better to do multiple sets of a smaller distance if you need longer rest before trying longer distance.

On the other hand, if you have a problem with handstand walks or you just can’t do handstand walk efficiently when you are fatigued then you should try to do 10 sets of 5 feet. This should get you through them relatively quickly compared to the resting a lot before longer distances and/or getting no repped. Try to use a little momentum when kicking to the handstand walk, get through the 5 feet, get back to your feet, reposition and repeat. Make sure to practice that before trying it in the WOD, it may help to save you a lot of time!



18.3 Results Calculator – Find How Good You Are in CrossFit Games Open


As I love to check how good I am during CrossFit Games Open without spending too much time on the leaderboard, I decided to make this simple utility which will allow you to find out how many percents of people you have beaten in the CrossFit Games Open.

The first tool allows you to find out how many percents of athletes you have beaten in the CrossFit Games Open.

To begin just enter your Worldwide rank for the 18.3 (if you don't know it, click on the "Your Rank" which will take you to the CrossFit Games results page), select correct category and click on the "Get Rank".

The second tool allows you to compare results of the CrossFit Open 18.3 across all categories.

The Open 18.3 results are already preloaded for score that is better than 99% of athletes. To adjust these scores just use the slider.

Data in the table should be very accurate as they were collected from the official Games leaderboard the day after the deadline. The results are from Worldwide region and include all categories.


Calculate how many people you have beaten in 18.3

You are better than of athletes.



Find out results for all Categories

15% of men posted score of 220 and another 13% of men posted score between 221 and 232.

29% of women posted score of 220 and another 5% of women posted score between 221 and 232. Also 15% of women got stuck on a pull ups with score of 220 - scaled.

Better than 99% of athletes


Category Score
Male Mark
Female Jacob
Male 14-15 Larry
Female 14-15 Mark
Male 16-17 Jacob
Female 16-17 Larry
Male 35-39 Mark
Female 35-39 Jacob
Male 40-44 Larry
Female 40-44 Mark
Male 45-49 Jacob
Female 45-49 Larry
Male 50-54 Mark
Female 50-54 Jacob
Male 55-59 Larry
Female 55-59 Mark
Male 60+ Jacob
Female 60+ Larry
1


18.3 – Warm-Up and Strategy to get to TOP 5% in CrossFit Open 2018


CrossFit Open 18.3

2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Good score to beat for 18.3
Beginner athlete: 260 reps (Top 80%)
Average athlete: 389 reps (Top 20-50%)
Advanced athlete: 1 round + 55 reps = 519 reps (Top 5%)
Elite athlete: 1 round + 185 reps = 649 reps (Top 1%)
Regional athlete: 1 round + 237 reps = 701 reps (Top 0.01%)


CrossFit Games Open 18.3

The Open 18.3 is long. Dave said it is 2 rounds for time, but it is just 14 min AMRAP for most athletes. There will be the only handful of athletes who will finish 2 rounds. The 18.3 also requires a lot of skills, you need to be efficient on DUs and muscle ups to be even able to complete 1 round.

The goal for the top 5% is to finish 1 round and get to or finish the second overhead squats. In a nutshell, don’t rush, avoid fatigue of forearms and split reps more than you think.

Open 18.3 Warm Up

The workout is long, so there is no need to spend much time warming up. During warm up try to focus on muscle ups practice and overhead squat mobility.

Start with a simple couplet of dumbbell snatches and DUs, try to do both movements unbroken and quickly but take a longer rest in between movements. Continue with about 15-minute ring/bar muscle ups and overhead squat practice. Do multiple sets of 1-2 reps on muscle ups and work on mobility for overhead squats.

1) Warm up couplet

3 Rounds of
10 DB Snatches 50/35 lbs
35 DUs

2) Practice movements

Practice
Ring Muscle Ups
Bar Muscle Ups
Overhead Squats
Mobility


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Open 18.3 strategy to get to top 5%

To get to top 5% in Open 18.3, you will need to finish at least 1 round and get as close as you can to finishing 20 overhead squats in the second round. I am sorry to tell you, but you need to know how to do muscle ups and need to be efficient with DUs to finish at least 1 rounds of the AMRAP.

The strategy for 18.3 is to go slowly and split the movements more than you think. Try to go for at least 3 or more sets on each exercise except dumbbell snatches.

Double unders

Don’t do 100 DUs unbroken even if your PR is over 300 unbroken. The goal for DUs is to save as much energy as you can for ring and bar muscle ups. I would recommend going for 40+30+30 reps. Rest doesn’t need to be long, just stop for a few seconds and continue. All 100 DUs with 2 rests should take you about 65 seconds vs. 50-55 seconds if you are going for 100 unbroken.

Go for as much DUs as you can in 1 set only if your DUs PR is about 50 reps unbroken. In this case, you will you will probably trip the rope much sooner than you think, so there is no need to stick to the plan. Your goal is to minimize the rest between sets and finish DUs as fast as you can. Take a longer rest only if you hit streak of very low reps, focus on DUs again and try to do a larger set again.

Overhead squats

This is the only movement that you may do a twice during the workout. During the first round go for 12+8 reps, you will feel fresh and you can probably do 20 reps unbroken but splitting the reps should help you get through other movements faster. Split overhead squats into 3-4 sets only if they are your weakness. Split to 3 sets of 8+6+6 or to 4 sets of 6+6+4+4.

If you get to the second round and have less than 2 minutes left, try to finish overhead squats unbroken or in as a few sets as you can.



Ring muscle ups

Don’t be afraid to try singles with quick rest on muscle ups if your max set of ring muscle ups is only about 2-4 reps.

Dumbbell snatches

Dumbbell snatches are the easiest movement from the AMRAP. Try to get through them as quickly as you can as you don’t want to waste much time there. You don’t need to switch hands in the air, just try to stay consistent and don’t rest much.

Bar muscle ups

The strategy for bar muscle ups is the same as for ring muscle ups. The only difference is that it is easier to string multiple bar muscle ups than ring muscle ups so you can try to do slightly larger sets. Also if you have a problem with bar muscle ups do quick singles with huge kip.

Pacing

There is not much place in the workout where you can rest, so the correct splitting of sets is the key. Keep your breath and heart rate under control. Slow down and split your sets more only if your heart rate is too high. Just be as much consistent as you can and stick to your strategy, you will feel fine during first 4 minutes but last 10 minutes will hurt.



18.2 Results Calculator – Find How Good You Are in CrossFit Games Open


18.2 Results Calculator

As I love to check how good I am during CrossFit Games Open without spending too much time on the leaderboard, I decided to make this simple utility which will allow you to find out how many percents of people you have beaten in the CrossFit Games Open.

The first tool allows you to find out how many percents of athletes you have beaten in the CrossFit Games Open.

To begin just enter your Worldwide rank for the 18.2 (if you don't know it, click on the "Your Rank" which will take you to the CrossFit Games results page), select correct category and click on the "Get Rank".

The second tool allows you to compare results of the CrossFit Open 18.2 across all categories.

The Open 18.2 results are already preloaded for score that is better than 99% of athletes. To adjust these scores just use the slider.

Data in the table should be very accurate as they were collected from the official Games leaderboard. The results are from Worldwide region and include all categories.

Don't forget that results are not final as the score submission is still open.


Calculate how many people you have beaten in 18.2

You are better than of athletes.


You are better than of athletes.



Find out results for all Categories

Better than 99% of athletes


Category Score
Male Mark
Female Jacob
Male 14-15 Larry
Female 14-15 Mark
Male 16-17 Jacob
Female 16-17 Larry
Male 35-39 Mark
Female 35-39 Jacob
Male 40-44 Larry
Female 40-44 Mark
Male 45-49 Jacob
Female 45-49 Larry
Male 50-54 Mark
Female 50-54 Jacob
Male 55-59 Larry
Female 55-59 Mark
Male 60+ Jacob
Female 60+ Larry
1


18.2 – Warm-Up and Strategy to get to TOP 5% in CrossFit Open 2018


CrossFit Open 18.2 + 18.2A

12 min Time cap
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 50/35 lbs
Bar-facing burpees
+ Find 1RM clean

Good time to beat for 18.2 + 18.2A RX
Beginner athlete: 10min 41sec + 175/100 lbs (Top 80%)
Average athlete: 8min 54sec (Top 20-50%) + 255/155 lbs (Top 20%), 215/125 lbs (Top 50%)
Advanced athlete: 7min 7sec + 300/185 lbs (Top 5%)
Elite athlete: 5min 20sec + 335/215 lbs (Top 1%)
Regional athlete: 4min 38sec + 345/225 lbs (Top 0.01%)

Time cap: 12min



CrossFit Games Open 18.2 and 18.2A

After a few years, we finally see 1 RM again. This year it is going to be much harder, the workout is much more intense, and you will have a hard time if your squat clean is better than a power clean.

The strategy for the 18.2 is to get quickly through reps 1-6 (first 21 reps of each), keep slightly slower but consistent pace through reps 7-9 (next 24 reps) and push at the last 10 reps.

Good score to beat for the Open 18.2

According to the data from the WOD Time Calculator good score to beat for top 5% is 7:07 + 300/185 lbs . That’s just 15.5 reps per a minute, see a table below for complete reps per minute breakdown.

Calculator is not perfect especially for the less popular movements, in my opinion the top 5% may require slightly faster time of 5:40-6:00 but we will see if it correct when there are more results on the Games site.

18.2 Required reps per minute breakdown

Goal time Reps per 1 minute
1 min 110 reps
2 min 55 reps
3 min 36.6 reps
4 min 27.5 reps
5 min 22 reps
6 min 18.3 reps
7 min 15.7 reps
8 min 13.8 reps
9 min 12.2 reps
10 min 11 reps
11 min 10 reps
12 min 9.2 reps

18.2 Warm-Up

The 18.2 is a short burst workout that slightly longer than Fran or Diane with 1 RM clean after you finish it. This means that you have to focus on warm-up a lot. If you have seen the announcement, you probably know how Noah Ohlsen ended on 1 RM without a proper warm-up.

Start with a simple triplet of air squats, Russian kettlebell swings, and burpees. Do it slowly, don’t rush. The goal is to get body ready for heavier cleans and to get used to movements from the couplet.

Next warm-up for heavy cleans. Do a clean version that you are better at (squat clean vs power clean). Go for singles and work to up to about 90% of your 1 RM with a longer longer rest in between reps. Also try a few dumbbell squats between the reps to get used to the movement, play with a position of dumbbells and elbows.

1) Go slowly

3 Rounds of
15 Air Squats
10 Russian KB Swings 1.5/1 pood
5 Burpees

2) Practice movements

– Work your way up to 90% of 1 RM (power or squat) clean
– Do a few dumbbell squats and bar facing burpees in between
– Work on technique and positions


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CrossFit Open 18.2 Strategy to get to TOP 5%

To get to the top 5% you will need to finish the first part in about 6:00-7:00 and lift about 300/185 lbs in the second part. I won’t tell you how to hit to 300 lbs if you have never lifted it before but I can tell you how to get the heaviest lift possible.

18.2: For Time 1-2-3-4-5-6-7-8-9-10

We can separate the WOD into 3 parts.

The first part consists of reps 1-2-3-4-5-6 (first 21 reps). You are doing this part fresh and full of energy, and there are a lot of transitions. The goal is to do movements quickly and switch between the movements as fast as you can when you finish this part you are one with 38% of the 18.2.

The next part is the middle part with reps 7-8-9 (next 24 reps). Your body is getting tired, and there are only a few transitions. The goal for this part is to stay consistent, slow down a little and don’t rush. The last thing you want is to stop moving. It is always better to move slowly than just stand. This part consists of another 44% reps for a total of 82% of total reps of 18.2.

And the last part is the last 10 reps (still total of 18% reps of 18.2). The workout is for time, and you need to finish just 10 squats and 10 burpees, now it is time to push the pace and sprint to the finish. Go fast and don’t stop, you won’t suffer for more than 1 minute at this point!

Double Dumbbell Squats

This is a new movement, and there are multiple ways how you can hold the dumbbells. It is only required to have dumbbells on the shoulders but you don’t need to maintain a grip. You hold dumbbells like Ohlsen and Velner during the announcement in the classic front rack position, you can try to put elbows more up especially for 2nd part of the workout like some guys during 17.2 or you can try what Nicole Caroll has done during her demo with dumbbells placed on the shoulder just balancing them with her hands.

In my opinion, the best thing is to do a classic position for the first part (1-6) and then move elbows higher when you are getting fatigued. The soft weightlifting belt may also help but don’t tighten it too much as you will breathe a lot.

Unbroken or not? I think you should go unbroken as the reps are really low. Split the reps only during the second part if the dumbbell squats are hard for you.

Also, don’t forget that you have to stand straight before doing a squat as the rep beginning from the top, with knees and hips extended and dumbbells on the shoulders. This means that squat clean is not allowed.

Bar Facing Burpees

Don’t forget that there is a new burpee standard for RX: “Unless the athlete is performing the workout scaled, he or she may NOT step backward or forward one foot at a time when lowering and raising to and from the ground.”

Thanks to the standard there is not much tactic on the burpees as you are moving or not. I would suggest you what I already said earlier. Go quick in the first part (1-6), slow down for the second part (7-9) and sprint through last 10 reps. By the way, it is better to keep moving slowly than rush and take a rest in between.



Transitions

Correct placement of the equipment may help save you valuable seconds. Place the dumbbells just next to loaded barbell plates, you don’t even need to have them face the same way as the barbell (like during announcement) but you can rotate them by 90° to have a slightly faster transition during the first part. Also don’t drop the dumbbells from the shoulders as you don’t want to look for them after burpees.

18.2A: 1 RM Clean

If you followed this guide, you should have about 5-6 minute left for the 1 RM clean. The choice of the clean is up to you as you can do power, squat or even split clean but don’t forget that hang clean is not permitted.

I am sorry to tell you that, but not many of you will hit 1 RM PR during 18.2A. Do the first lift after about 60-90 seconds after finishing 18.2 with about 85-90% of 1RM. It should be the weight that you have already lifted during the warm-up and that you are confident about. Do another 2 lifts with ~60 seconds rest in between, add weight and try to get close to 100% of 1 RM. For example 90% -> 94% -> 97%. You should still have time for about 1 more try. Now it is time to hit your true 1 RM or try to improve it.

The percentage of the tries would be slightly lower (1-2% lower) if you are doing squat cleans as the legs are tired from the 18.2.

My Score

I have just returned from the gym with time of 6:14 and 125 kg (~275 lbs) power clean.

It was hard to keep the pace on the burpees. The rounds 1-5 were easy and then it started to hurt. The squats were just uncomfortable but not hard, I just had to persuade myself to pick up the dumbbells, I pushed hard in the last round.

My power clean is stronger than squat clean so I have warmed up to up to 110 kg (my PR was 120 kg). In the workout I had almost 6 minutes for 1RM, I hit my first try after about 90 seconds rest, started with 110 kg and then continued every ~60 seconds with 115 kg, 120 kg, 125 kg and 127.5 kg. I missed only 127.5 kg but anyway 125 kg was a 5 kg PR!



18.1 Results Calculator – Find How Good You Are in CrossFit Games Open


As I love to check how good I am during CrossFit Games Open without spending too much time on the leaderboard, I decided to make this simple utility which will allow you to find out how many percents of people you have beaten in the CrossFit Games Open.

The first tool allows you to find out how many percents of athletes you have beaten in the CrossFit Games Open.

To begin just enter your Worldwide rank for the 18.1 (if you don't know it, click on the "Your Rank" which will take you to the CrossFit Games results page), select correct category and click on the "Get Rank".

The second tool allows you to compare results of the CrossFit Open 18.1 across all categories.

The Open 18.1 results are already preloaded for score that is better than 99% of athletes. To adjust these scores just use the slider.

Data in the table should be very accurate as they were collected from the official Games leaderboard the day after the deadline. The results are from Worldwide region and include all categories.


Calculate how many people you have beaten in 18.1

You are better than of athletes.



Find out results for all Categories

Better than 99% of athletes


Category Score
Male Mark
Female Jacob
Male 14-15 Larry
Female 14-15 Mark
Male 16-17 Jacob
Female 16-17 Larry
Male 35-39 Mark
Female 35-39 Jacob
Male 40-44 Larry
Female 40-44 Mark
Male 45-49 Jacob
Female 45-49 Larry
Male 50-54 Mark
Female 50-54 Jacob
Male 55-59 Larry
Female 55-59 Mark
Male 60+ Jacob
Female 60+ Larry
1