ring muscle up

WODprep Strategy & Technique Tips for 18.3 CrossFit Open Workout

How to perform well, whether you are going scaled or RX.

18.3 CrossFit Open Workout is a combination of technical and difficult movements:

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

Men perform 115-lb. OHS, 50-lb. DB snatches

Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes

Check out these quick tips if you are short on time, but I would highly recommend listening to Ben’s excellent advice in the longer video underneath.

18.3 CrossFit open Workout Strategy and Technique Tips

Here you can find the Scaling information for 18.3 CrossFit Open Workout in relation to your gender and age.

Scaled: (Ages 16-54)

Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches

Teenagers 14-15:

Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:

Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 10-lb. DB snatches

Masters 55+:

Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets),
35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets),
20-lb. DB snatches

Scaled Masters 55+:

Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups
(for both MU sets), 20-lb. DB snatches

Women perform single-unders, 35-lb. OHS, jumping chest-to-bar
pull-ups (for both MU sets), 10-lb. DB snatches

For the full information on all the movement standards, click this link:

CrossFit Open Workout 18.3 Movement Standards

18.3 CrossFit Open Workout

Common knowledge

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