Benchmark: Open WOD 18.3 + Tips from Kooch!

Feb 1st, 2019

Category: CrossFit

Benchmark: Open WOD 18.3 + Tips from Kooch!

Alex

Schedule Update Yosh is out Saturday.  Please come in and follow the programming with your Oly buddies!

” High skill WOD here in 18.3. This is where the Open gets real and not so “all inclusive” but that’s okay this is what we signed up for. This is where you exceed the expectations you have for yourself and where the Open magic really happens. Its time to push yourself beyond your limits and get those heavier than normal OHS, get that 1st double under or through all 100! Go out and get your first ever pull up or join the Muscle UP club!!!!

Let’s get out of the comfort zone on this one. If you have 1 or some double unders, do this workout RX. Get through AMDubsAP in 14 mins or all 100 dubs and move to the OHS.

If the OHS weight is beyond your 1rep max weight this is where you scale the WOD for the remainder and submit your score as 100RX. If this is your 1rm OHS or lower and you can perform safely, do the OHS and get as far as you can.

If you finish the OHS, back to the dubs, if you finish here and come to Muslce Ups or Pull ups in the scaled division – spend the rest of the time trying to get your first one. Worst case scenario, you get the best practice in that you ever had because you are actually trying hard because its the “Open” and it counts for something. IMO that is much more valuable than doing the WOD scaled.

If you have dubs, OHS and muscle ups, stay smooth and zen and don’t try to overdo what you can do early on in the workout. Missed muscle ups and inefficient OHS and double Unders can mess with your psyche and your performance in the rest of the WOD. “

There are some strategy vid links below put together by Coach Tom Kooch
18.3 Strategy
1) For the more advanced and competitive
2) Nicole Carroll’s 18.3 Strategy
3) General 18.3 strategy
4) How to do your first muscle up

Lastly, go out and have fun with it!

Warm-up
1 Minute / :20 Rest
Jump Rope
Squats (hold jump rope overhead in OHS position)
Jump Rope
Ring Rows
Jump Rope
Inchworms w/ Push Up

Mobility
Calf Rolling and Stretching

Open WOD 18.3
2 Rounds
100 double-unders
20 overhead squats (115/80)
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches (50/35)
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

Scaled – 100 singles, OHS(45/35) chin over bar pull ups, DB Snatch (35/20)

Non-open scaling
L2 – 50 double unders (95/50); (40/30)
L1 – 100 singles (55/25), (30,15)

With a Partner
60-40-20
Bike Cals
Ski Cals
Sit ups

ADV – GHD’s

Extra Work
Strict Press 6×6

DISCUSSION 1 Comments

  1. Jason Barrow 02/01/2019 at 8:52 pm

    There’s no better provider of Open WOD strats than Kuch.

    Today reminded me what I like about the Open:
    – Quitting my job so I can do the wods on Friday afternoon.
    – Daniela coaching class, getting me all fired up.
    – Getting beat by Jill. Actually that part of today sucked but I beat her last year when it actually counted.
    All in all I’m pumped for another year of it.

    18.3:
    3/9/18: 474 Rx (11:15 breaker)
    2/1/19: 452 Rx

    Thought I was going to have to scale down the OHS since the last time I did overhead squats with any confidence was this wod last year, got through them unbroken though surprisingly. Ring mups on the other hand…