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"18.3" Class WOD

1.5K 1
  • “18.3”
  • 2 Rounds For Time Of:
  • 100 Double-Unders
  • 20 Overhead Squats (115/80)
  • 100 Double-Unders
  • 12 Ring Muscle-Ups
  • 100 Double-Unders
  • 20 Dumbbell Snatches (50/35)
  • 100 Double-Unders
  • 12 Bar Muscle-Ups
  • Time Cap: 14 Minutes

In this higher skilled Open workout, athletes will have 14 minutes to get as much work done as possible. We will pair athletes up who are doing the Open so that they are able to judge each other in separate heats. Athletes who do not singed up for the Open or do not need a judge can choose to go with either heat 1 or heat 2. Check games.crossfit.com for full workout breakdown and standards for your athletes. For athletes not signed up for the Open, the weight on the barbell and dumbbell should be something they could complete in 2 sets maximum. They can also tailor the repetitions on the jump rope and gymnastics movements to better fit their needs and goals.

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This is a jump rope and shoulder heavy workout. Managing those two things from the start of the workout will be very important. The double unders are not so much about big sets, rather about minimizing the number of trips. Going with 5 sets of 20 is better than holding on for very big sets and ending up with unplanned breaks due to fatigue. For many athletes, the weights will be less of a problem than the rope, bar, and rings. Just like we talk about with any movement, we want to choose a breakup strategy on the gymnastics movements that minimize rest between sets. 12 fast singles is better than a set of 5 followed by a long rest and several failed reps. While strategy can be very specific to certain athletes based on their strengths, the name of the game is to have a plan and try to keep moving forward.
Source: wodwell.com
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