If 18.3 was a day of the week, it would be Wednesday. If 18.3 was a song, it would be Bon Jovi’s Living on a Prayer. If 18.3 was an animal, it would be a … OK I’m getting carried away here.
Let’s jump into our Complete Strategy Guide for CrossFit® Open 18.3.
By now you’ve hopefully settled into the Open season routine. Tune into the live announcment just in time to hear Dave Castro explain the WOD as if it was Newton’s 4th law. Watch some of the best in the world compete head to head. Go to bed wondering how in the world you’re going to make it through the WOD. Read WODprep’s strategy guide, watch our YouTube videos, build some confidence. Crush the Open WOD (multiple times if absolutely necessary). Recover. Repeat.
Warning: This blog post is very link/video intensive. WODprep’s goal is to help as many people as possible go “Rx” on this workout… so the double unders and ring muscle ups are the #1 and #2 most important factors here followed by BMU’s as a distant #3. For all scaled/masters athletes, you can apply the same strategies to your own situation. Also: Be sure to scroll all the way down and check out our ‘fault fixer’ videos for RMU, DU’s, and BMU’s.
Coaches Note:
For anyone going RX’d, you must identify your “choke point”.
This means: If you can hardly get double unders, then a majority of your workout will be spent doing double unders. DO NOT worry about the bar muscle ups because odds are, you’ll never get there.
If you’re going to fly through the double unders, but have only done a few ring muscle ups in your life, then again – don’t focus on the bar muscle ups, as you’ll be spending 95% of the workout trying to get through the 12 ring muscle up reps. Not saying you shouldn’t dream – we just want to be realistic and focus on the biggest factor influencing your personal score. Moral of the story: Figure out where you might get stuck and do your best to maximize your chances of getting through that choke point.
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CrossFit® Open 18.3 – The Workout:
Rx
2 RFT: 14 Min Cap
- 100 DU
- 20 OHS (115/80)
- 100 DU
- 12 RMU
- 100 DU
- 20 DB Snatch (50/35)
- 100 DU
- 12 BMU
Scaled
2 RFT: 14 Min Cap
- 100 SU
- 20 OHS (45/35)
- 100 SU
- 12 Chin Over Bar Pull Ups
- 100 SU
- 20 DB Snatch (35/20)
- 100 SU
- 12 Chin Over Bar Pull Ups
Masters
2 RFT: 14 Min Cap
- 100 DU
- 20 OHS (*/*)
- 100 DU
- 12 RMU/C2B pull-ups*
- 100 DU
- 20 DB Snatch (*/*)
- 100 DU
- 12 BMU/C2B pull-ups*
*Dependent on age group
For a complete standards guide, please visit games.crossfit.com/workouts/open/2018/3
CrossFit® Open 18.3 – Skill Links:
Double Unders
- Video for athletes who want their first DUs
- Video for athletes who can do a few DUs
- Video for athletes to increase efficiency w/ multiple DUs
Overhead Squats
Ring Muscle Ups
- Video for athletes who want to get first RMU
- Video for athletes who are hit and miss with RMU
- Video for athletes who multiple RMU reps unbroken
Bar Muscle Ups
- Video for athletes who want to get first BMU
- Video for athletes who are hit and miss with BMU
- Video for athletes who want to learn how to do multiple unbroken BMU
Chest to Bar Pull-ups (scaled & masters)
- Video for athletes who are trying to learn their first kipping pull-ups – also applies to C2B
- Video for athletes learning how to string together multiple reps – intermediate
- Video for advanced athletes who want smooth butterfly C2B
CrossFit® Open 18.3 – Strategy:
- Don’t come out too hot. Your shoulders will be on fire if you go too hard for too long too early in the WOD. Chances are, you’ll need them fresh to get some muscle ups done.
- Set the bar low for yourself and celebrate small wins. If you’ve never done 100 DU unbroken before, today’s not the day to try. If your best set ever is 50 unbroken, then set a goal for a few sets of about 35. Keep your confidence up and don’t get frustrated if you trip more than you want.
- There’s no shame in singles for any of the gymnastic movements. If you can get one RMU/BMU at a time, we still encourage you to Rx this WOD! Never done a muscle up before, but you think you’re close….? Keep reading 🙂
- The difference between 0 Ring Muscle Ups and 1 will be TENS OF THOUSANDS of places on the leaderboard. So if you think you can get at least one – go for it (safely of course).
[BONUS]
Fault Fixers: Beat your sticking point!
As a special thanks for reading this guide, we’ve decided to share some videos from our paid coaching courses. If you didn’t know, we have paid accessory programming and video coaching for Double Unders, Ring Muscle Ups, and Bar Muscle Ups (and several other movements). We hope that you can use these specially selected videos to improve your score, but if you’d like to support WODprep and get the full courses, we 100% guarantee that they’ll help you improve.
*The below videos have never been released to the public, and they’re only available inside of our 8-week paid coaching courses. These from our “Fault Fixer” series, where we break down the most common movement mistakes and show you exactly how to fix them.*
(Ring) Muscle Up Madness – Fault Fixer Video:
Bar Muscle Up Mastery – Fault Fixer Video:
Double Unders Unleashed – Fault Fixer Video:
CrossFit® Open 18.3 – Mindset:
- Highly technical movements have a subtle way of exposing even the best athletes. Control your mind. Don’t let your failed grip, rope trip, or misstep put your mind on tilt.
- Relax. You might try to speed through a stronger movement to make up for time lost on a weak movement. Approach every movement as a new task that needs to be chipped away at, 1 rep at a time. Keep breathing.
CrossFit® Open 18.3 – Movements:
Double Unders
- Keep your cool. There are 800 DUs in this WOD (hypothetically). Going unbroken the whole way through would be somewhat of a miracle. If you trip, gather yourself and just start again!
- Don’t get frustrated, don’t get in your own head. Chip away.
- Breathing is key, listen to the rope.
Overhead Squat
- Keep it smooth, slow, and steady. Avoid resting with the bar overhead. Drop the bar if you have to.
- Pull the bar back, start with your butt back, and lock your shoulders out to stay balanced through the squat.
Ring Muscle Ups
- Don’t go to failure – singles are going to be smart for most people.
- If you’re going to break, try to make it a negative split: 7/5, 5/4/3. 4,3,3,2.
- Use boxes to drop into reps if possible.
DB Snatch
- There’s no shame in placing the DB down to switch hands. This isn’t where the workout is won.
- Be sure you’re keeping your opposite hand off of your leg – don’t get no repped.
Bar Muscle Ups
- Singles here will save your hands as well as your stamina.
- Just like RMU’s, use the box drop-in method, or the hollow hop-in method.
CrossFit® Open 18.3 – Gear
- Taped rings: If you are looking for your first muscle up and will be utilizing the false grip, then taping the rings will help a TON for extra grip and pulling power. I wouldn’t use this if you’ll be doing multiple kipping reps, but will work great for singles.
- Taped bar: Whether it’s BMU (Rx) or pull-ups (scaled), a taped bar will help you hold onto the bar much easier. BE CAREFUL though, this can cause your hands to rip really easily.
- Gymnastic grips: You CANNOT use gymnastic grips if you tape the bar (according to the rules), so if you choose gymnastic grips, make sure your bar isn’t taped. I’d only use grips if it’s something you are already used to.
Additional Resources From WODprep:
Disclaimer: WODprep is not affiliated with CrossFit® We are an independent group of functional fitness athletes trying to help people like us perform better in their WODs and everyday lives.