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18.3 is here! Get your movements right so you don’t waste any unnecessary time and energy on no reps. Follow the CrossFit Open Workout 18.3 movement standards precisely if you want to complete the WOD properly and have your score validated. Here is the strategy guide, movement standards and scorecard, worth reviewing before you get started.

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*

*Depends on age group

The following text is from CrossFit Inc:

NOTES

This workout begins with the barbell and dumbbell on the floor, and the athlete standing tall with a jump rope in hand. After the call of “3, 2, 1 … go,” the athlete will have 14 minutes to complete 2 rounds of 100 double-unders, 20 overhead squats, 100 double-unders, 12 ring muscle-ups, 100 double-unders, 20 dumbbell snatches, 100 double-unders and 12 bar muscle-ups.

This workout is over when the athlete completes all the required work prior to 14 minutes or the 14-minute time cap expires. The athlete’s score is the time it takes to complete the workout or the number of repetitions completed up to the cutoff time.

TIEBREAK

This workout includes a tiebreak. If all 928 reps are completed prior to the 14-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of every set of 100 double-unders. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of double-unders. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Two down, three to go! How’s everyone feeling? If this is your first Open and you have any questions or concerns, please talk to a Paramount coach prior to starting your 18.2 workout. Unlike last week, this is a shorter workout, which means we have much less room for error.

Rx

FOR TIME: 12 MIN CAP
1/1, 2/2, 3/3 – up to – 10/10
– DB Squat (50s / 35s)
– Bar-Facing Burpees
18.2a – 1RM clean (in remaining time)

Scaled

FOR TIME: 12 MIN CAP
1/1, 2/2, 3/3 – up to – 10/10
– DB Squat (35s / 20s)
– Bar-Facing Burpees
18.2a – 1RM clean (in remaining time)

Masters

FOR TIME: 12 MIN CAP
1/1, 2/2, 3/3 – up to – 10/10
– DB Squat (* / *)
– Bar-Facing Burpees
18.2a – 1RM clean  (in remaining time)
* Dependent on age group

Note: If 18.2 is not completed in under 12 minutes, athletes will not lift and will not have a score for 18.2a. If 18.2 is performed scaled, 18.2a will also be scored as scaled and will rank below anyone who did not scale 18.2.

Details for workout, variations, equipment, and movement standards can be found here.

THE DETAILS

Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the dumbbells resting on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may lift the dumbbells to the shoulders and perform 1 squat. The athlete will then return the dumbbells to the floor and complete 1 bar-facing burpee. He or she will then complete 2 dumbbell squats and 2 bar-facing burpees, 3 and 3, etc. This portion of the workout is over when the athlete lands with two feet on the opposite side of the barbell after the final burpee, or when the clock reaches 12 minutes.

If the athlete completes all the squats and burpees before the 12-minute cap, he or she will use the remaining time to complete Workout 18.2a, a 1-rep-max clean. The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift. Plates smaller than 1⁄2 lb. may not be used, and the minimum weight increase will be 1 pound. The athlete may receive assistance from other people to load the barbell between lifts. Each athlete may use only one barbell for 18.2 and 18.2a, and male athletes must use a 45-lb. (20-kg) barbell.

The athlete’s score for 18.2 will be the total time it takes to complete all 110 reps or the number of reps completed at the end of 12 minutes. The athlete’s score for 18.2a will be the heaviest weight successfully cleaned, in pounds. If the athlete does not complete the squats and burpees in less than 12 minutes, he or she will not log a score for 18.2a.

Note: If an athlete chooses to scale 18.2, he or she will also have a scaled 18.2a score. An athlete who completes 18.2 as prescribed and fails to complete a lift will be ranked higher on the Leaderboard for both 18.2 and 18.2a than athletes who scale 18.2.

TIEBREAK
There is no tiebreak for Workout 18.2. However, the scoring for Workout 18.2a does include a tiebreak. In the case where two athletes clean the same amount on 18.2a, their times on 18.2 will serve as the tiebreak, and the athlete with the faster time on 18.2 will be ranked higher on 18.2a. Ties will not be broken for athletes who did not complete a lift.

Where grassroots meets greatness: compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach Regionals and fight for a chance to make it to the 2018 Reebok CrossFit Games in Madison, Wisconsin.

And so it has begun. The 2018 CrossFit Open is underway, and CrossFit Games Director Dave Castro has started off the competition on an exciting foot. Open Workout 18.1 is an AMRAP triplet.

This workout begins with the athlete standing on the floor under the pull-up bar. After the call of “3, 2, 1… go,” the athlete may jump up and perform toes-to-bars. After 8 reps are complete, the athlete will move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm. He or she will then move to the rower and pull 14 calories (12 for women). The monitor must read 14 calories (12 for women) before the athlete can unstrap and move to the pull-up bar for the next round.

18.1 … 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 group)

Details for variations and equipment can be found here.

The athlete’s score will be the total number of repetitions completed within the 20-minute time cap. Each calorie completed on the row will be equal to 1 rep.

Athletes registered for the Open will have until Monday at 5pm PST to submit their scores online.

Don’t forget about Friday Night Lights, see you there!!

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Interested in watching the rest of this year’s CrossFit Open announcements live every Thursday evening throughout the Open?

There are two ways you can watch each announcement go down: first, you can head to the official Facebook page of the Reebok CrossFit Games where Castro’s announcements will be streamed on Facebook Live. If you have a smart TV like an Apple, Android, or Amazon Fire, you can watch the events on the Facebook video app.

For those of you who have trouble streaming announcements on Facebook Live, you can head over to Games.CrossFit.com and watch the announcement there.