The Crossfit Open is officially in full swing. So far we have tackled a series of burpees, squats, rowing, and toes-to-bar in workouts 18.1 and 18.2. This morning (1am UK time) Dave Castro announced the third workout of the Open in Houston, Texas. You can now head over to the Crossfit games website to watch two professional athletes battle it out. Here is the 2018 open 18.3:
18.3
2 rounds for time of:
- 100 double-unders
- 20 overhead squats
- 100 double-unders
- 12 ring muscle-ups
- 100 double-unders
- 20 dumbbell snatches
- 100 double-unders
- 12 bar muscle-ups
Time cap: 14 minutes
Strategy/Tips for the workout
Above is a video of Crossfit athlete and representative Nichol Carrol giving her tips to tackle 18.3. Also in the video, you can find her first attempt at the workouts its self. (Tips stop at 1.32)
Summary
In summary, the workout is tough as most of the exercises included put emphasis onto your shoulders. This means that later into the workout you may struggle to perform sets unbroken. Which is okay. Because too much emphasis is put onto the same body part, it is smart to pace yourself, and never go to failure.
Finally, you should make sure to warm up and stretch out before the workout to ensure that your muscles and joints are loose. Especially those shoulders. Good luck, and remember that you can repeat the workout as many times as you like. If you’re not already involved in the open you can find out exactly what the hype is all about, and how to get involved:
The Crossfit Open: All you need to know