18.3 tips and tricks
18.3 is laced with fancy movements like the ring and bar muscle ups; however, the workout is DOUBLE UNDERS. It is also easy to be baited into big sets and try to go unbroken on the double unders. Here are a few suggestions when attacking this workout:
1. Understand your limiters -
If double unders are not consistent for you, choose small sets with short breaks in between. This will help you keep calm and not gas out your core and shoulders for the muscle ups. If you are not going to make it through muscle ups, go fast in the beginning and get that tie break score down. Especially because you will be in the same boat as the majority, every second counts on the double unders here.
2. A strategy that allows you to move fluidly. Failed reps are waisted time and energy. Take the time you need to jump back on the rings or bar without fails. Do not go to failure.
3. At the end of the workout when there is only two minutes left, there are No Rules! Get through as many reps as possible, especially if you are on the double unders at the end. They are valuable for the tie break, so dig deep and get through them.
4. HAVE FUN - this will be a tough workout for the worlds best to complete. Celebrate your achievements in this one. If you are just getting double unders this is a great time to work on them and push your limits. If you are working on pull ups this is a great time to get your first one or start to string them together. If that muscle up has been elusive, the magic of the open may just get you the first one. If not, no sweat - give it all you have and know that the struggle is shared by thousands!
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
20 overhead squats 115/80 lb
12 ring muscle-ups
20 dumbbell snatches 50/35 lb
12 bar muscle-ups
Time cap: 14 minutes
Suggested Warm Up:
2 minutes of light rowing or biking
10 forward Lunge with Twist
10 Reverse Leg cradle with Lunge
10 Lateral Leg Craddle and Squat
10 PVC Pass Throughs
10 Around the world each direction
10 OVH Squats
w/a yellow band around both wrists:
10 Scap Pulls at shoulder height
10 Scap Pulls with bent elbows at chest level
10 Scap Pull downs OVH
10 Leopard Crawl steps Forward and Back
10 Calf Raises
10 Bunny Hops
10 Jack Rabbit Hops
10 Single Unders