CrossFit Open 18.3
2 rounds for time of:
20 overhead squats
12 ring muscle-ups
20 dumbbell snatches
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
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
2) Practice movements
Ring Muscle Ups
Bar Muscle Ups
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.
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.
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 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.
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.