The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 3-6-9-12-15-18-… | Thruster | 45 kg | 30 kg |
| 3-6-9-12-15-18-… | Chest-to-Bar Pull-up | – | – |
Women: 7 min AMRAP: 3 Thruster 30 kg, 3 Chest-to-Bar Pull-ups, 6/6, 9/9 … (+3 each round). Score: reps
How Open 18.5 / 12.5 / 11.6 works
Open 18.5 / 12.5 / 11.6 is an AMRAP: as many rounds and reps as possible in the set time. You work through the movements in order and start again from the top after the last one. Your score is the completed rounds plus the reps of the round you started.
Open 18.5 / 12.5 / 11.6 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 18.5 / 12.5 / 11.6 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 | from 120 reps | from 108 reps |
| Advanced | from 95 reps | from 86 reps |
| Intermediate | from 75 reps | from 68 reps |
| Beginner | from 55 reps | from 50 reps |
| Novice | under 55 reps | under 50 reps |
Tips for Open 18.5 / 12.5 / 11.6
Find a pace you can hold for the whole time. If you go out too fast in the first few minutes, you'll lose more rounds at the end than you gained at the start. Plan short breaks before you need them.
How to scale Open 18.5 / 12.5 / 11.6
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:
- Thruster: Dumbbell Thruster; Thruster with an empty bar
- Chest-to-Bar Pull-up: Regular pull-up; Banded Chest-to-Bar