24 WODs That Will Prepare YOU For The CrossFit Games Open 2018

CrossFit Games Open 2018 Countdown & Schedule

18.1 = February 22nd-26th
18.2 = March 1st-5th
18.3 = March 8th-12th
18.4 = March 15th-19th
18.5 = March 22nd-26th

The CrossFit Games Open starts at 22nd of February, and there are only a few weeks left. It is hard to improve your overall fitness in such short time, but you can still prepare for the CrossFit Games Open workouts.

What we know about CrossFit Games Open workouts

  • Workouts are usually up to 15 minutes long
  • There are only 1-2 heavy workouts during the Open
  • There will be dumbbells in at least one workout
  • Often, there is no place to hide, you will suffer a lot
  • The better you are, the harder they will be (Dave Castro is good at programming such WODs)
  • One WOD will be repeated

Download all The Open preparation WODs in handy PDF!

1) The Open WODs from last years

One of my things to do before the Open is to repeat the WODs from last years, especially the ones I am the most scared of. Here are my TOP 6 of The CrossFit Games Open workouts that I love to repeat.
By the way, if you are lucky you may repeat the WOD that will be announced this year.

Open 11.3

Squat clean 165/110 lbs
Jerk 165/110 lbs

Open 13.1
17 Min AMRAP

40 Burpees
30 Snatches 75/45 lbs
30 Burpees
30 Snatches 135/75 lbs
20 Burpees
30 Snatches 165/100 lbs
10 burpees
MAX Snatches 210/120 lbs

Open 14.4
14 Min AMRAP

60 cal Row
50 Toes-To-Bars
40 Wall-Ball shots, 20/14 lbs
30 Cleans, 135/95 lbs
20 Muscle-Ups


Open 14.5/16.5
For Time

Thrusters 95/65 lbs
Bar Facing Burpees

Open 15.4

3-6-9-12-15-18-21-… HSPU
3-3-3-6-6-6-9-… Cleans 185/125 lbs

Open 17.5
10 Rounds of

9 Thrusters 95/65 lbs
35 DUs


2) Aerobic Capacity Interval Workouts

Almost all workouts in the Open requires a lot of aerobic capacity, and the aerobic capacity interval workouts will help you improve that. These workouts are one of the best ways to learn how to breathe and maintain your heart rate during the workouts of any length. If you are doing these workouts on a weekly basis, you probably know what I am talking about, and if you are just starting with them, you will see a lot of improvements in only a few weeks.
As the Open is very close, try to do them 2 times a week instead of resting days. You can either run, row or bike (also Assault and other bikes).
  • SPRINT = As fast as you can, all out, adjust the speed to the length of the sprint
  • ON = Breath hard but be able to manage the pace through the workout (don’t start too fast)
  • RECOVERY = Keep moving but recover (e.g., jog)
  • OFF = Just stop


10 Rounds of

2 Min ON

10 Rounds

10-9-..-2-1 Min ON
45 Sec OFF

20 Rounds of

40 Sec ON
60 Sec OFF


9 Rounds of

5-4-3-2-1-2-3-4-5 Min ON

30 Rounds of


10 Rounds of*

* Great on Assault Bike


3) CrossFit WODs that everyone is avoiding

Thrusters, burpees, wall balls, row, etc.

Ok, I don’t know if really everyone is avoiding these movements, but if you make a WOD froma combination of these movements, you surely know that it is going to hurt and that your heart rate will be off the charts.
“Burpees, again? Why?” I don’t even remember how often I hear that if I show WOD which has +50 burpees to my class. Why burpees (and other unpopular movements)? Because they are one of the most effective movements used in the CrossFit, it is crazy, how more intensive WOD can be if burpees are added.
Workouts in the Open are usually very intensive, and you can quickly get used to that level of intensity if you stop avoiding those “unpopular” movements.
Here are a few WODs that you should be scared of, especially, if you know how to push the pace in the WOD.

10 Rounds of

9 Deadlifts 225/155 lbs
9 Burpees

3 Rounds of

21 Wall Balls 20/14 lbs
15 Burpees
9 Thrusters 95/65 lbs

7 Rounds of

7 Thrusters 75/55 lbs
7 Burpees
7 Box Jumps 24/20″


12 Min AMRAP

15 cal Row
30 Wall Balls 20/14 lbs
60 DUs

For Time

2K Row
50 Rower Facing Burpees

For Time

50 Wall Balls 20/14 lbs
50 Burpees
50 Wall Balls 20/14 lbs


4) Bar/Ring Gymnastics

Chest-to-Bar Pull Ups, Toes-to-Bars, Ring/Bar Muscle Ups

According to the last years, there were always at least two workouts that involve bar/ring gymnastic movements. We also don’t get regular pull ups but only chest-to-bar pull ups or muscle ups, probably because they are easier to judge. If you are bad at these movements, there is still little time to improve the technique and get used to them.
Pro tip: If you suck at these movements (as I did), split them as much as you can. For example, if WOD has 10 Muscle Ups, do 3+3+2+2 (even if you can do 10 unbroken in the first round) or if WOD has 15 C2B Pull Ups, just do 5 sets of 3. Your arms will thank you during later rounds.
Here are a few workouts that should help you to get used to these movements.


10 Hang Squat Cleans 135/95 lbs
10 C2B Pull Ups

For Time 10-8-6-4-2

Bar Muscle Ups
Snatches 115/80 lbs

10 Min AMRAP

25 Amer. KB Swings 1.5/1 pood
15 TTB


For Time

20 C2B Pull Ups
40 cal Row
40 Pull Ups
60 cal Row

For Time

15 Ring Muscle Ups
150 DUs
15 Ring Muscle Ups

For Time

40 Power Cleans 135/95 lbs
40 TTB
40 Box Jumps
40 Pull Ups


CrossFit Games: What to Know & How to Prep for 2018!

What’s the difference between the CrossFit Open and CrossFit Games?

CrossFit Open is the first step in qualifying for the CrossFit Games, the ultimate test to find the Fittest on Earth™. The CrossFit Open is a five-week challenge consisting of 5 workouts; one released every Thursday throughout. After it’s released, anyone registered for the Open will have until 5 p.m. PT the following Monday to input in their best score online.  One unique thing about the CrossFit Open versus other fitness competitions is that any athlete at any level, anywhere in the world, can participate as long as they are 14 years or older.

Top athletes from each region qualify to advance to the second stage of competition: regionals. This time the competition is live and much more intense as there is only a small percentage of people that will qualify to advance.

The Rebook CrossFit Games are only for the top competitors out of the hundreds of thousands that competed in the Open and those who made it to regionals. There are spots for 40 men, 40 women, 80 teenagers, and 240 masters (ages 40+).

2017 Overview:

The 2017 Reebok CrossFit Games have typically been held in California, but this year they are moving to the Alliant Energy Center in Madison, Wisconsin. Starting Thursday August 3rd and running until Sunday, August 6th, the Games are foreseeing the most competitors and fans to date.

First few the CrossFit Games were taking place on Thursday and Friday.

Thursday, August 3rd:

Run Swim Run

Run 1.5 miles
Swim 500 meters
Run 1.5 miles


3 laps of cyclocross course

Amanda .45

13-11-9-7-5 reps for time of:
Squat Snatches

M 135 lb. F 95 lb.

Friday, August 4rd:

Spring O-Course

Obstacle-course race

1RM Snatch

1-rep-max snatch

Triple G Chipper

100 pull-ups
80 GHD sit-ups
60 one-legged squats, alternating
40-cal. row
20 dumbbell push presses

M 100-lb. dumbbell
F 70-lb. dumbbell

Assault Banger

40/30-cal. Assault Bike
20-ft. Banger

So You Want to Compete?

CrossFit athletes are spread across the board as far as fitness levels. But whether you’re new to CrossFit or have been doing it for years, training is the most important aspect if you’re looking to try and compete. Some may compete as motivation to push their scores, even though they aren’t at Game level. While for others, it’s their dream to one day be deemed the Fittest on Earth™.

No matter what your goals are, flexible training is important due to the Open workout coming out on Thursdays.

Jacob Tsypkin, CrossFit coach and co-owner of CrossFit Monterey, suggests making Monday and Tuesdays your heaviest training day’s with light to no workouts on Wednesdays and Thursdays. This allows you to not only rest but prepare yourself to focus on Friday’s Open workout.

Whether you’re watching the Game or training to compete, the CrossFit Open, Regionals and Games are of the highest of fitness competitions that are sure to challenge and inspire you.

Author Biography:

Edgar Den Uijl is a health enthusiast, marketing manager and a creative writer for FIT Roller or https://www.fireicetherapy.com/. When he is not watching boxing or enjoy Soccer you can find him traveling and enjoying his leisure time relaxing.