The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 100 | Double Under | – | – |
| 20 | Overhead Squat | 52.5 kg | 37.5 kg |
| 100 | Double Under | – | – |
| 12 | Ring Muscle-up | – | – |
| 100 | Double Under | – | – |
| 20 | DB Snatch | 22.5 kg | 15 kg |
| 100 | Double Under | – | – |
| 12 | Bar Muscle-up | – | – |
Women: 2 RFT: 100 Double Unders, 20 OHS 37.5 kg, 100 DU, 12 Ring Muscle-ups, 100 DU, 20 DB Snatches 15 kg, 100 DU, 12 Bar Muscle-ups (Cap 14 min)
How Open 18.3 works
Open 18.3 is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
Open 18.3 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 18.3 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 10:50 | up to 11:55 |
| Advanced | up to 12:40 | up to 13:55 |
| Intermediate | up to 14:00 | up to 15:25 |
| Beginner | up to 14:00 | up to 15:25 |
| Novice | over 14:00 | over 15:25 |
Tips for Open 18.3
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Open 18.3
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Double Under: Single Unders, usually two to three times as many; Singles mixed with one Double Under at a time
- Overhead Squat: Overhead Squat with a PVC pipe; Overhead Squat with an empty bar
- Ring Muscle-up: Muscle-up transition with feet on the floor; Banded muscle-up
- DB Snatch: Hang DB Snatch from the knees; Lighter dumbbell
- Bar Muscle-up: Chest-to-Bar Pull-up; Banded muscle-up