“CrossFit Games Open Event 18.3”
Complete as many rounds and reps as possible in 14 minutes of:
100 Double-Unders
20 Overhead Squats (115/80 lbs)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35 lbs)
100 Double-Unders
12 Bar Muscle-Ups
Rx 455 with 13:20 tiebreaker.
DU – UB, 40/30/30, 50/50, 40/30/30
OHS – 10/10
Rings – singles
Snatch – UB
BMU – singles
This is a redo after Friday where I got 351 (19 snatch). I had mental block on the rings and failed just as many as I got! Today I didn’t miss any.
Only got 220 reps. Still don’t know how to do a muscle up
A. Work up to heavy squat clean
#315
B. Partner wod alt movement.
500m row
Subbed strict hspu for ring dips 15
30 Russian kbs #70
60 double unders
15 shspu
30 Russian kbs
500m row
AMRAP 20 mins with my buddy whose new to Crossfit
2+475m row
334. I don’t have a ring setup in my garage so I subbed bar muscle-ups. Incidentally, I haven’t done a muscleup in probably 18 months. Pleased with how this went, actually,
18.3 RX – 357 reps (5 DB snatches). Really slow singles on the ring MU, but I was able to perform them with ZERO shoulder pain. I consider that a huge win despite not scoring as well as I would have liked. One and done for me. Good luck to all!
Great job bro! Glad ur shoulder has gotten better
Thanks Dustin. Looking forward to being able to put in more ring work now that I’m healthy again
Great stuff, especially with the no pain RMU. All those crossover sessions paid off.
Thanks, I highly recommend some shoulder prehab shoulder for everyone!
A. 382 bar muscle ups for rings didn’t make it to second set muscle ups I made a big mistake on overhead squat failed rep 20 than dropped the bar picked it right back up failed another rep before taking a second to regroup also missed a bunch of dubs the clock moves fast
Mission for this year get a muscle up setup at the house….only practice is when I go to globo which is hardly ever
Will redo at a later date
I’m with you on needing a set up and practice, I also need to get my double unders in order
Funny cus I thought my dubs were solid found out otherwise today
And there you go, just decided to use the mounting hardware I already had, it’s rated to 600 lbs and the load is distributed between two rafters, knocked out a few test MUs
Went ahead and put up the rings, tested with a few MUs and all is good. The hardware is rated to 500lbs and the load is across two rafters??
That looks real nice I like your setup! So jealous of those high ceilings
Went to hardware store today setup something similar to yours…only ever tried to do rmu once before about a year ago….hit a strict one today first try….not sure if I can do Kipping as my ceiling height is limiting but my excitement is thru the roof
That’s awesome, just make sure your excitement is the only thing going through the roof!
Haha good point!!!!
Seriously wanted this to be the day of the ring muscle up. Nope. I will try again on Sunday, as the DU and OVHS are not that much of a work out.
220 reps 4:23 tie break.
Trying not to be demoralized because I want to be so much further along. ?♀️
You can all coach me and make me be able to flip the switch in my head. ?.
https://m.youtube.com/watch?v=6cogNUfxqrI
Great work Janelle…those MU are so close…you will definitely get one soon! Congrats
Way to go Janelle! Those MU are right there!
Wow janelle! You flew by those 220 reps
Really fast tiebreak! Awesome work Janelle 🙂
Check this out
https://youtu.be/p6nO2eeRWOk
I actually watched this! I don’t think I am quite strong enough yet. I have trouble pulling to my sternum. Things to work on. 🙂
45 min of stretching and mobility
OHS work EMOM x 5 at BB, 55#, 75
5 sets of 25ish DU + 5 OHS @ 80#
Ring MU work…still a no go, but I did get in some great drill work
20 min to roll out EVERYTHING
18.3 tomorrow!
I’m trying to look at 18.3 as Glass half full because Castro put my two worst enemies double unders and overhead squats in one work out. Last year I would’ve done the scaled version if this were in the open, however, I got through it today.
146. Good luck everyone
I hear that, Jay. I can’t do muscle ups or double unders so if I don’t scale, I may not make out of the gate
Thanks Ryan good luck with this one
Way to fight through your uncomfortable zone Jay! Congrats
Thanks Candy!
Well done fighting through that! I share your pain on the OHS @115#…
Catching up a bit. Did 18.2 today. I couldn’t even see my wheelhouse from there ha ha!
10:28
175
I actually think I could have done more but simply didn’t have the time. My 1RM is 185 but my limitation has mostly been caution since the back issue.
I just ordered some creatine and it showed up today. I went in with my nephew so it came to his house and he brought it to me. Looks like all my problems are solved.
Haha awesome! Great performance on 18.2, you got really close to your 1rm with little time left.
Great job! Nice limited edition ?? How many reps can u do now!?! “All of them”
You win the internet today.
Great Job Ryan! Congrats
Thats an awesome performance sir, congrats!
Airdyne cardio. Feel seriously beat up.
15 rounds: 30sec moderate, 30s mod/fast, 30s fast, 30s easy
2min rest every 5 rounds.
Scaled most:
100 single, 20 OHS @ 115#
100 single, 12 Pull ups
100 single, 20 snatches @ 50#
100 single, 12 Pull ups ===> post workout brain during the workout and forgot to do that couplet
With the parts done, got to 17 snatches of the 2nd round… even scaled that’s a heavy itinerary for 14 min for me. The rope got real… really fast
That’s solid
You too, esp with those CTB’s!!! Not that I’m that eager to find out by doing it again, but curious where I’d have gotten had I done the last couplet of rope and pull ups
Awesome work man!!
Active recovery today, light cardio and mobility work.
A little nervous about 18.3, I haven’t even attempted a ring muscle up since doing shoulder rehab. Prior to the shoulder injury I was comfortable with them but I plan on being very conservative with that movement and may possibly shut it down if pain arises. 1st and foremost I need to hang my rings in the garage ?.
What’s ur ceiling height bro? I’m struggling to figure this out mine are 9’
My ceiling is 10.5 ft. I’m going to hang them at the same height as my ceiling pullup bar since I already know I can do bar MUs on it. 9’ might require a little head dip at the top ?
My ceiling is 10.5 ft. I’m going to hang them at the same height as my ceiling pullup bar since I already know I can do bar MUs on it. 9’ might require a little head dip at the top ?. I just grabbed this so we’ll see how it goes, might have to put my daughters gymnastics mats under me to make sure I don’t die.
I have carabiners like that hung for my cables I’ve rigged up for arm day…I’ll hang the rings and check for clearance thanks for the replies…I guess if all else fails I’ll do all bmu at globo gym….gunna make an outdoor rig as soon as ground thaws a bit here in Indiana
Same problem here, makes it harder being over 6 feet tall. Only solution I’ve seen is cutting a space in the ceiling and mounting in the attic.
I have a two story house with bonus room above garage guess I could do a small cut and see what’s above the drywall
Well, I was just informed by my wife that I’ll be doing 18.3 at her box. Don’t want to end up like this guy with my quick mounting system https://www.jukinmedia.com/licensing/view/5859
Going to order one of these for the future
https://www.roguefitness.com/rogue-ring-hanger
Ryan has a picture above.
That’s crazy lol thanks brother and good luck to u!
You’ll want to hang those tonight. Mine were not fun to hang. Good luck tomorrow or whenever you do it. I’ll be watching for the post.
What sort of hardware did you use? I bought what I posted below, I just need a solution to get me through about 15 total reps ?
This may be more long term but here is our ring setup.
Sweet, I just sent that to my wife before I saw this… glad to know it works. Next rogue purchase will include that for sure. My wife and I need new ropes anyway.
I bought rings from Black mountain fitness. I used a 3 foot 2×8 as a stringer with 7 5″ lag screws (don’t remember the size). Then I used some commercial swing hangers (rated to 300# each) to mount each ring.i used 3″ lag screws to mount those. Because you are overhead, it takes a toll on your shoulders.
What’s your ceiling height?
Sadly only 9’ so additional gymnastic skills are required like you mentioned.
So no muscle ups at that height right?
My nephews do them but with their chins tucked. We are all about 5’10”.
Ok I’m 5’10 also I have caribiners up top already I’ll give it a shot thanks bro
Let me know how it goes, vaya con dios bro
100 DU
20 OHS (52,5 kg) – unbroken
100 DU
12 Ring muscle-up changed to 12 pull-ups and 12 ring dips
100 DU
20 KB Snatches 28 kg (10/10)
100 DU
12 Bar muscle-ups changed to 12 pull-ups and 12 ring dips
Anika:
Subbed pull ups for muscle ups
452 reps
Felt kind of all over the place in this workout – at one point I was tangled up in my rope like a mummy!
Too bad you didn’t get a pic of that.
Did it scaled.
864 reps. I decided to break the pull ups into 6/6 but that was a bad idea, I should just go unbroken.
I cannot imagine doing DU (if I could) on this one as even single unders started to become slow midway through the second round.
Will retry tomorrow and try to speed things up.
Heck yea, that’s a lotta rope no matter which way you go
Did 55 masters rx
463 reps
(Anika)
Oh man! 1 more rep!!! Great job:)
Thanks! I needed about 2-3 seconds. You crushed it!
18.3 as Rx 225 reps.
The second I saw dubs and muscle ups o knew I was done for. It took me forever to get past the dubs and I can only manage a MU a minute right now lol. I debated on doing this scaled but, I knew I could do 220 and wanted to try my hand at those MU.
Great job! I figure I can at least get a great tie break time. I was like, great. I can do DU all day long, but MU. RMU….. never done one. And haven’t even practiced for a long time. But maybe the magic will happen and I can get one.
you can do it Janelle! You got this
… be prepared to surprise yourself …
I know! I can’t remember the last time I tried a MU. They kicked my arse today but, you will find that magic!
You will do great Janelle…good luck with the RMU’s….I hope it works in your favor!
Great work going for it and getting those reps man!
Thanks. I reallyyy did not want to do this Rx but, I knew if Ricky or Michelle found out they would kill me lol.
LOL 🙂
Way to bang those out. This looks to be the week they really separate the adults from the kids… I’m gonna be taking my seat at the kids’ table for another year in a row haha
Hey, kids have way more fun! 🙂
Lol. Yaaasss!!! That’s why I like to forever act like a five year old.
Hahah. Yup! I was waiting for the week that would make me want to throw something in frustration. This was it!
I hate dubs and MUs lol
Great work pushing yourself jose!
Great job getting those 5 reps, I’m sure it was a fight!
Way to go for it!
Great job Jose….congrats!
Forgot to post yesterday, so here it is:
Four sets for time:
— Row 500 Meters / each round between 1’50”-1’55”
— Run 800 Meters / didn’t keep time
— 50 Double-Unders / each round unbroken
Rx: 6’41”, 6’53”, 6’56”, 6’54” — goal was under 7’00” each round: ✅
GOOD LUCK TO EVERYONE DOING 18.3! SGGGAAARRRYYY!
Solid work
18.3 scaled (but used 40# DBs since that’s all I had)
644 reps. This was a fun one!