Crossfit Open Workout 18.3 Strategy Guide
The 2018 Crossfit Open is here and with it comes a variety of workouts to challenge all levels of fitness.
One of the aspects of Crossfit that I love is the Open. Not only is it a national competition where local athletes legitimately have a shot at making the games, it also puts a cap on these athletes training year. Unlike any other type of training, Crossfit athletes work all year to bring up weaknesses and optimize strengths and now is the time where they get to see what worked and what didn’t.
Without further ado, here’s Open Workout 18.3 and how I would tackle it.
The 18.3 Open Workout Is
The 18.3 Open Workout Is
100 Double unders
20 OH squats
100 Double unders
12 Ring muscle ups
100 Double unders
20 DB snatches
100 Double unders
12 bar muscle ups
2 rounds for time
14 minute time cap
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My 18.3 Open Workout Strategy To Dominate 18.3 Is…
Here’s how I would approach it
1) Don’t burn out on the double unders.
Regardless of if you pace yourself or go crazy, the double under are going to get you. You do not want to deplete your lower body of all its endurance before you get to the secondary exercise. Don’t go slow on the double under but don’t go crazy.
2) Double under are where you rest. Yes, I know that sounds super odd and it really is odd but double under are where you have the most reps. The Muscle ups, overhead squats and Db snatches are where you should go for time and use your explosive strength.
3) Find your personal rhythm and pace on the Oh squats, ring muscle ups, snatches and bar muscle ups. You want to get in a comfortable pace where you can just bounce and work as opposed to muscling the movements.
Good luck
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BCAAS: boost performance, decrease fatigue and muscle soreness.Hard training individuals, especially Crossfit athletes, know what it’s like when they hit a wall during their workouts due to fatigue. BCAA’s can help with fatigue management during strength training. For starters, BCAA’s are efficient energy sources during training which allows your body to maintain intra-cellular ATP for sustained training energy.
Betaine: In 2010,the University of Connecticut found that weight training individuals who took 1.25 grams of betaine twice per day increased their strength by 25 percent and power by 20 percent. That’s amazing! The researchers also noticed that betaine significantly elevated markers of muscle protein synthesis post workout.
Taurine .What makes taurine so exciting is that studies have shown it may help athletes boost their VO2 max, increase the time it took for them to reach exhaustion and improved their maximal workload.
Citrulline A 2010 study found that subjects undergoing resistance training who took citrulline malate were able to perform 50 percent more repetitions once they hit fatigue.
Glutamine: Studies show that glutamine can help to decrease leucine oxidation, essentially slowing down the speed at which your body runs through leucine.