The 2018 CrossFit® Open is finally underway! This is an especially exciting and busy time of year for functional fitness athletes. Over the next five weeks, there will be a lot of discussion on strategy and performance. WODprep aims to be that go-to resource for all things Open related, starting with your 18.1 strategy. If you want to “RX” more and improve your scores – we’ve got you covered.
Rookies: If this is your first year participating in the Open, we encourage you to prioritize FUN! So while you read, watch, or listen to our content on how to perform better, learn to fall in love with the process. With any luck, we’ll see you here again next year, itching for validation for all of the training you’ve put in. Don’t sweat the roadblocks. Don’t sweat that you might need to scale. Embrace it.
Vets: For returning Open competitors, participating annually is a great way to see how you’re improving among a larger data set. It’s easy to feel confident when you’re lapping your classmates in an 18 minute AMRAP. It’s also short-sighted to feel down about a classmate finally hitting a body weight snatch before you (even though you started around the same time). Seeing how much you improved over a year among 300,000+ athletes is much more indicative of growth versus comparing yourself daily to the people at your box or Instagram feed.
Open Strategy Guides right to your inbox!!
Without further adieu, let’s get into the real reason you’re here:
Here’s WODprep’s 18.1 Strategy Guide!
18.1 CrossFit® Open Workout
20 minute AMRAP
Rx
- 8 Toes to Bar
- 10 HPC –> OH w/ DB (50/35)
- Calorie Row (14/12)
Scaled
- 8 Hanging Knee Raise
- 10 HPC –> OH w/ DB (35/20)
- Calorie Row (14/12)
Masters
- 8 TTB / Hanging Knee Raise*
- 10 HPC –> OH w/ DB*
- Calorie Row (14/12)
*Dependent on age groupFor a complete standards guide, please visit games.crossfit.com/workouts/open/2018/1
CrossFit® 18.1 Strategy Keys:
1. Pacing
2. Grip
3. Transitions
Most people should try this RX’d, even if you struggle with TTB (tips for getting your first rep are in the video).
Below is our official, full-length strategy video, be sure to check it out to maximize your workout:
Breathing & Pacing
- Stay moving! Keep rest between movements to a minimum. If you catch yourself stalling, convince yourself to start the next rep. Just one is usually enough to build momentum!
- If you’re going to break, do so on the TTB only – try not to put the dumbbell down once you pick it up, or at least hit 5 reps at a time and rest during the arm transition Work through the rower at the same pace throughout.
- Set up your station linearly. Rig → DB → Rower. Walk Forward, GO!, Repeat.
- Treat this as an “2-MOM”, “3-MOM”, “4-MOM”… Try to finish a round every 2,3, or 4 minutes and keep that pace throughout the workout.
- 20 minutes is a long time. Slow and steady wins the race.
- The movement that will likely break down first is TTB. Have a plan in place for breaking up the reps before resorting to singles OR stick with singles from the very beginning.
- Example: 8, 6/2, 5/3, 4/4, 2’s, 1’s. Don’t do 8 unbroken if you will end up having to do singles the next round. Stay consistent. Make your way down the negative splits gradually.
Mindset for 18.1 – CrossFit® Open
- Stay steady, stay smooth, keep breathing.
- You can’t win this workout in the first six minutes, but you can definitely lose it.
- The burn will be over – don’t dwell on it!
- Finish strong: athletes who can keep their composure for the first 16 minutes, then push hard for the last 4, will get great scores.
CrossFit® Open 18.1 Movement Tips
Toes To Bar
- It’s okay to do small sets, even singles, to save yourself from fatigue.
- Use a low bar so you don’t waste lots of energy.
- Use “hollow hop in” or “box drop in” to help utilize momentum.
- Avoid the death swing!
(We talk about these tips and more in our 8-week coaching program, Toes To Bar Transformed. Check it out if you’re ready to finally unlock TTB – it’s helped a ton of athletes change their TTB game.)
Dumbbell Hang Clean & Jerk
- Standards are tricky, check them out first.
- Lock out your hips before jumping into your first rep (deadlift the DB).
- “Kettlebell Style” seems to be best – use your empty hand for momentum on the clean.
- You can try hook gripping to save your forearms, but depends on the DBs used.
- DO NOT rest during the hang…
- Breaking 5/5 is okay. Don’t get caught up in saving 1 second by having the ultimate super cool mid-air transition.
Row
- Don’t overthink it. Get in and out of the rower with control, and stop freaking out about straps (keep them semi loose to slip in and out of).
- Transitions are key – get on and start pulling, don’t dwell in your sorrow.
- Pull long and strong, not quick and choppy
- Drive with the legs. Extend the hips. Pull strong with your arms, relax your grip. Proud back. Big breaths.
Gear Guide
Hand Protection/ Grip
- You can wear gymnastic grips OR double tape the bar, but not both! We suggesting taping the bar, as gymnastic grips will cause fatigue when holding the DB.
Wrist Wraps
- If you’re using gymnastic grips, wrist wraps might be overkill.
- If you’ve never used them, you won’t need them now.
- If you are used to them, stick to your comfort zone.
Additional Resources:
- 60 Second Quick Tip 18.1 Strategy Video
- Toes To Bar Tips & Tutorials Video Playlist
- Toes To Bar Transformed
Disclaimer: WODprep is not affiliated with CrossFit® We are an independent group of functional fitness athletes trying to help other people like us perform better in their WODs and everyday lives.