18.3 is…

2 Rounds for Time, 14 Minute Time Cap

Rx

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

Scaled

100 Double Unders

20 Overhead Squats 45#/35#

100 Double Unders

12 Pull Ups

100 Double Unders

20 Dumbbell Snatches 35#/20#

100 Double Unders

12 Pull Ups

Double Scaled (Unofficial, in-house only)

100 Double Unders

20 Overhead Squats 45#/35#

100 Double Unders

12 Jumping Pull Ups

100 Double Unders

20 Dumbbell Snatches 35#/20#

100 Double Unders

12 Jumping Pull Ups

Although not the repeat workout that many anticipated, 18.3 does include muscle ups – two kinds, to be exact. Those of us who have neglected our gymnastics over the last year are going to be faced with an interesting decision: go Scaled so that we can do the full workout, or get through the 100 double unders, 20 overhead squats, and 100 double unders – and try for a few muscle ups – just to put up an Rx’d score. Either way, we’ve got you covered.

You’re shoulders will be burning no matter which option you choose, as the double unders, overhead squats, and muscle/pull ups require lots of time under tension. You’re going to want to go into this workout with a plan, having decided ahead of time which movements you’re going to break up, and into how many sets & reps.

Try maintaining larger sets of double unders. If you maintain a relaxed pace and grip on the handles, you’ll be able to get through larger sets without doing too much damage. The overhead squats are another movement where larger sets are better. Even though they’re going to feel heavy, snatching the weight overhead to begin each set is going to make them that much worse – if you need to rest, do your best to do so at the top of the squat rather than putting the bar down.

Keep the dumbbell snatches unbroken if possible. A relaxed grip, neutral spine, and violent upward hip extension will prevent these from putting more of a strain on your shoulders.

Which brings us to the gymnastics. The majority of us are going to want to break these up into smaller sets, as larger sets will bring us closer to failure and take away lots of valuable seconds that could be used to do work. Smaller sets with short rest times in between may seem slower at first, but you’ll avoid prolonged rest periods and struggle-reps in the second, third, and fourth set of muscle/pull ups .

Many of us will be scaling this one, and that’s totally OK. Don’t let this workout discourage you. The Open is a test in which none of us score a perfect 100% (except maybe Mat Fraser because he’s a fitness cyborg). Remember that one of the reasons we love CrossFit so much is because that 100% is always just out of reach, giving us new things to work on all the time. Use 18.3 as an opportunity to assess where your gymnastics are currently at, do your best whether you go Rx’d or Scaled, and work on your deficits for next year.

Some notes on standards:

• Your first overhead squat can be a squat snatch, although it doesn’t have to be. As always, the hip crease must pass below the knee in the bottom of the squat. Your arms must be locked out and the movement finishes when the knees and hips are fully extended and the barbell is over the middle of the body.
• When you perform the muscle ups, your elbows must lock out before you initiate a back/downward movement to start your next muscle up. When performing pull ups, your chin must rise above the horizontal plane of the bar.
• Dumbbell snatches begin with both heads of the dumbbell contacting the floor. Your “off” hand cannot touch your body as the dumbbell rises. A rep is completed when the dumbbell is held overhead and knees, hips, and elbows are in a locked out position – so if you redip to receive the dumbbell overhead, you must stand at full extension for the rep to count.
• New dumbbell snatch standards: You cannot switch the dumbbell from hand to hand above the top of your head – but anywhere below is fair game. If you receive a no rep, for example while snatching with your right arm, you do not have to repeat the rep with your right arm – you can proceed with your left arm for the next rep and that rep will count.

3, 2, 1…GO!