New Movement Standards for CrossFit Open Workout 18.0

Yesterday, January 18th. Reebok had a launch for their new nano8 flexweave CrossFit shoe. They invited some of the top athletes to come and demonstrate the workout and let people try out the new shoes.

Dave Castro, the man who makes all the workouts, of course made this one as well. He made Tia-Clair Toomey, Lukas Esslinger and Scott Panchik do the workout for the crowd to test it out. Scott was the first one to finish, took him about 3 minutes to finish, only 4 seconds before of Lukas and Tia finished.

There are a couple of new rules this year on how to complete the movements. Dave Castro is always trying to change and better things.

This was a couplet workout



  • Dumbbell Snatches
  • Burpees.

New Dumbbell Snatch Rules

Last years rule about the dumbbell snatch was that you could switch the hand, that was holding the dumbbell over head. The new rule is that changing over head makes the snatch a no rep.

Now you must change hand while the dumbbell is below eye level to make it count.

As always both sides of the dumbbell have to touch the floor before going up again.

The weight of the dumbbell was 50 lbs/22,5 kg for men and 35 lbs/ 15 kg for women.

New Burpee Rule

The rules of the burpee has also been fixed.

In the in the burpee you must jump or kick your feet backwards, at the same time, and jump up with both feet at the same time. You also had to jump with both feet over the dumbbell, you were allowed to take a step towards the dumbbell if you had somehow jumped to far or if you where not at the dumbbells side.

If you don´t jump, just step backwards, then it will be judged as a scaled version. Of course as always your chest has to touch the floor when you go down.

You must then raise yourself to a standing position before you jump over the dumbbell. Hips flexed for the jump, not like in a burpee over bar where you can jump almost lying down.

After the trio finished showing the workout other could try it out. I did, it was really fun and knocked the wind out of me.

Try it out for yourself to prepare for the other 5 workouts to come in the 2018 Open.

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