CrossFit Open 18.1

18.1AMRAP · 20:00

As many rounds and reps as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-calorie row (men/women)

Start CrossFit Open 18.1 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 50 lb (22.5 kg) dumbbell; 14-calorie row

Women: 35 lb (15 kg) dumbbell; 12-calorie row

Scaled

Men: Official Scaled version: games.crossfit.com/workouts/open/2018/1?scaled=1

Women: Official Scaled version: games.crossfit.com/workouts/open/2018/1?scaled=1

Movements

Toes-to-Bar
Dumbbell Hang Clean and Jerk
Row

Movement standards

Both feet touch the bar together. Dumbbell from the hang to the shoulder, then to locked out overhead; switch arms after 5 reps. Each calorie counts as one rep.

Equipment

Single Dumbbell
Pull-up Bar
Concept2 Rower

Coaching notes by goal

Bulking: Core & Pull Volume

Before: 4 sets × 10 DB Hang Clean and Jerks + 3 × 10 Toes-to-Bar.

Pacing: Toes-to-bar unbroken, dumbbell 5 and 5, steady row. The row is your recovery.

After: 3 × 10 Single-Arm DB Press + 3 × 12 Hanging Knee Raises.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Long Steady Engine

Before: 1 round at half pace.

Pacing: About 1:30 a round, no faster in the first 10 minutes.

After: 8 min easy bike.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Aerobic Base

Before: 6 min easy row + shoulder prep.

Pacing: Small toes-to-bar sets and a conversational row.

After: 15 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/workout/2018/02/23; breakingmuscle.com 18.1 post