CrossFit Open 18.5 (Repeat of 11.6)
This workout repeated CrossFit Open 11.6.
As many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups Keep adding 3 reps each round.Start CrossFit Open 18.5 with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: 100 lb (45 kg)
Women: 65 lb (29 kg)
Scaled
Men: 65 lb (29 kg) thrusters; jumping chin-over-bar pull-ups
Women: 45 lb (20 kg) thrusters; jumping chin-over-bar pull-ups
Movements
- Thruster
- Chest-to-Bar Pull-Up
Movement standards
Thrusters: hip crease below the knee, finish locked out overhead in one movement. Chest touches the bar at or below the collarbone on every pull-up.
Equipment
- Barbell
- Pull-up Bar
Coaching notes by goal
Bulking: Thruster Power
Before: 4 sets × 5 Thrusters at 70% + 3 × 5 Strict Chest-to-Bar.
Pacing: Unbroken through the round of 9, then quick sets. Breathe at the top of the thruster, not on the floor.
After: 3 × 10 Front Squats + 3 × 10 Bent-Over Rows.
Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.
Maintaining: Sprint Capacity
Before: 3, 6, 9 at half pace, then rest 3 minutes.
Pacing: Go out hard; the ladder punishes slow starts. Small sets and short rests after the 12s.
After: 6 min easy row + lat stretch.
Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.
Cutting: Short Intervals
Before: 6 min easy cardio + squat and shoulder prep.
Pacing: Even sets with planned 10-second rests; swap to jumping chest-to-bar if form slips.
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/2018/03/23; breakingmuscle.com 18.5 post (same as 11.6 and 12.5)