CrossFit Open 18.3

18.3For Time · 14:00

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

Start CrossFit Open 18.3 with the timer

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

Loads

Rx

Men: 115 lb (52 kg) overhead squats; 50 lb (22.5 kg) dumbbell

Women: 80 lb (36 kg) overhead squats; 35 lb (15 kg) dumbbell

Scaled

Men: Official Scaled version: games.crossfit.com/workouts/open/2018/3?scaled=1

Women: Official Scaled version: games.crossfit.com/workouts/open/2018/3?scaled=1

Movements

Double-Unders
Overhead Squat
Ring Muscle-Up
Dumbbell Snatch
Bar Muscle-Up

Movement standards

Rope passes under the feet twice per jump. Overhead squats: hip crease below the knee with the bar locked out. Muscle-ups finish with arms locked. Dumbbell head touches the floor and finishes locked out overhead.

Equipment

Barbell
Jump Rope
Gymnastic Rings
Single Dumbbell
Pull-up Bar

Coaching notes by goal

Bulking: Gymnastics Strength

Before: 4 sets × 3 Ring Muscle-Ups + 3 × 5 Overhead Squats at 70%.

Pacing: Double-unders in big sets, overhead squats in 2 sets, muscle-ups in small sets before failure.

After: 3 × 8 Ring Dips + 3 × 8 Weighted Pull-Ups.

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

Maintaining: Skill Under Fatigue

Before: 50 double-unders, 5 overhead squats, muscle-up drills.

Pacing: Fast through the first 200 double-unders; the ring muscle-ups decide most scores.

After: Shoulder and calf stretch + 6 min easy bike.

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

Cutting: Aerobic Skill

Before: 6 min easy cardio + rope practice.

Pacing: A calm rope rhythm and a light overhead squat; reaching the muscle-ups is a good score.

After: 12 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/2018/03/09; breakingmuscle.com 18.3 post