I was hoping to see ring muscle-ups come back this year but didn’t expect to see them on the bar as well. After noodling on this one I didn’t think I’d mind it. I was thinking it would be all about how good of a day I could with the rope and how much I could limit my rest on the rings. I figured I would be thrilled if I could miraculously get through 1 round.
CrossFit Open Workout 18.3
14:00 AMRAP (or 2 rounds for time)
- 100 DU
- 20 OHS (115#)
- 100 DU
- 12 Ring Muscle-ups
- 100 DU
- 20 DB Snatches (50#)
- 100 DU
- 12 Bar Muscle-ups
Managed to get the first set of double unders unbroken and then did 12-8 overhead squats. Second set of dubs wasn’t too bad. I went 3×3 on the rings with kind of long rests after those sets and then 3×1 with short rest. I was feeling I might fail so didn’t want to push the big set. Should have tried for shorter rest. Started to lose my dubs after that. The snatches felt heavier than I expected and I put it down halfway through. Weak! My 4th set of dubs was a struggle and I was getting pissed as I watched the clock tick away. I was leaning over and resting too much too. I started to worry I wouldn’t have time for any reps on the bar. Finally finished at 13:06 and did 2-2-2-1 to finish with 459 reps.
I look forward to trying this one again when my conditioning is back up.
I was so good at not getting worked up going into the workout last week, but I was feeling it most of the day today. I’m going to blame it on the damn burpees.
- Bottom Squat Hold
- High Knees
- Butt Kicks
- Dead Hang
- 5 Power Cleans (45#)
- 5 Front Squats (45#)
- 5 Power Cleans (95#)
- 5 Dumbbell Squats (35#)
- 3 Bar-facing Burpees
- 3 Power Cleans (135#)
- 2 Power Cleans (165#)
- 2 Bar-facing Burpees
- 2 Power Cleans (185#)
The reps and order of that warm-up are probably way off.
CrossFit Open Workout 18.2 & 18.2a
- DB Squats (50# DBs)
- Bar-facing Burpees
- Max Clean in remaining time
I felt like I started off with a pretty steady pace. Things seemed to deteriorate in round 5 or 6 though. Having to jump back and forward on the burpees really adds up and is much different then stepping back and up, which I’ve done in previous years (and still scored horribly). The squats felt fine even in the set of 9 and 10, but it was hard getting myself to pick up the dumbbells each round. My time was a disappointing 9:44 when I was shooting for something around 8:00. Oh well.
Historically my worst Open scores have been when there are box or barbell-facing burpees. All of that extra movement and stepping allows me to move just that much slower and it quickly adds up on the clock. Give me any other style of burpee and I can keep moving a lot better. I mean, fuck, a year ago I did 100 bar-facing burpees in 8:23. The squats should have been much faster here even with the transition time. My conditioning was much better last year though too.
Enough about fucking burpees. I had my bar loaded with 207# and planned to go 237 and then maybe 257 and 267. I also had no intentions of squat cleaning anything because I knew my back would be taxed from the 10 rounds. I’m actually pretty good at power cleans anyway.
The 207 wasn’t exactly light, but it got me on the board. I had the guys start loading 237 and decided to have them load 5# more on each side because I had to beat Weston who he smoked me on the metcon this morning. I wasn’t sure if I’d make another lift. I made the 247 and then made 257. Some of the widest stances I’ve ever had catching a power clean. 🙂
Am I disappointed enough for a redo? Hell no! #OneAndDone
Last night my ankles and shins started getting a little sore. I think it was too long after the ankle dorsiflexions so maybe it was the broad jumps?
It’s a different Open for me this year, which I wrote about yesterday on nick.blog. I didn’t watch a single strategy video today (other than the official one CrossFit showed during the live announcement). I did see this recommended warm-up come through in the Active Life private Facebook group.
Every year I have a laugh at shit like this. What gyms have enough rowers for people warming up and people doing the workout? You don’t need anything near a 15 minute warm-up for a 20 minute workout and certainly don’t need to fatigue the movements you’re about to do. Maybe the elite athletes, but not the average Joe like me. GTFO!
- 23 cal Row
- 5/5 Single Arm DB Hang Clean & Jerk (35#)
- Ring Hang
- 3/3 Single Arm DB Hang Clean & Jerk (50#)
- 8 T2B
CrossFit Open 18.1
- 8 T2B
- 5/5 Single Arm DB Hang Clean & Jerk (50#)
- 14 cal Row
First round was a little fast, but I fell into a great rhythm after that and was almost dead-on a 2:00 per round pace the whole way. I was doing 4-4 toes to bars, clean right into a push press, and switched hands in the air. Could have got up to speed on the rower quicker but was averaging about 1,125-1,150 cal/hr. I’d take a quick breath or two coming off the bar before picking up the dumbbell but didn’t really rest other than that. Was a good mix of movements for me. I did die out at the end and reset my feet for every T2B at the end without letting go of the bar to finish with 10+6 or 326 total reps.
I think this might be my favorite Open workout. Maybe they’ll all be like this!