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.
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.
2 RFT: 14 Min Cap
2 RFT: 14 Min Cap
2 RFT: 14 Min Cap
*Dependent on age group
For a complete standards guide, please visit games.crossfit.com/workouts/open/2018/3
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.*
Thanks for reading our CrossFit® Open 18.3 Complete Strategy Guide. We look forward to seeing you again next week. Before you go, we ask that you do three things:
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.
The CEO and Head Coach at WODprep, Ben is passionate about helping fitness athletes of all abilities get their competitive edge and learn new skills! He's currently living in Denver, Colorado with his wife and two dogs, and whenever possible the two love to travel and explore new places around the world (and meet new WODprep athletes).
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