Crossfit Open 18.5 Strategy

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2018 Reebok CrossFit Open 18.5 Strategies
Written By American GAINZ Nutrition

2018 CrossFit Open Workout 18.5 is the Repeat WOD 11.6 & 12.5

– Let’s call it “Death by Fran”

Directly from the CrossFit Games website:  This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 3 thrusters, then 3 chest-to-bar pull-ups. The athlete will repeat this couplet, performing 6 thrusters and 6 pull-ups, 9 and 9, 12 and 12, and so on, until the 7-minute time cap. Link to 2018 CrossFit Open 18.5

The athlete’s score will be the total number of repetitions completed before the time cap expires.
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
Etc…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Women use 65 lbs
Men use 100 lbs

Big Picture:
Wait… No wall balls in the 2018 Reebok CrossFit Open!

When Annie mentioned this workout felt like “Fran twice” she wasn’t joking as she was literally a few reps shy of 180 Reps. What was really funny, was Katrin stating she needs to start training now as the 2018 CrossFit season has started…lol Her season beginning happens to be the last workout of the 2018 Reebok CrossFit Season for the overwhelming majority of us, but fear not, GAINZ come all year round for those who earn them!!!

So back to 18.5. The big picture for this workout, whoever has the most passion and hunger will perform well. If you enter this workout timid, you will leave a lot on the table. Getting psyched up ahead of time is key. We would approach this workout mentally hungry for what the pain cave offers. This isn’t the workout you use to recruit your friends to undertake if they are on the fence about joining a CrossFit Box. This is the workout you program for your members who are late to teach them to be on time or make them stay home all together.

Lastly, there is no tie-breaker, so literally EVERY REP MATTERS. There will be for huge jumps on the leader-board with hundreds of athletes sharing the same scores. So, remember, if 200 athletes tie for the same rep count they will all share a like score, however, the next athlete with one more rep than them would get 200 more points added for that 1 single rep. So although the difference between you and your workout rival may be a single rep, that single rep will have a massive impact on the total standing and unfortunately there’s an entire year between this loss and a chance for 19.1 redemption!

Here’s the live announcement splits, mostly held by Annie Thorisdottir. 6 years ago, based on 12.5 leaderboard, Camille LeBlanc-Bazinet hit 173 Reps & Rich Froning hit 161 Reps.

Live Announcement Pace
3 Thrusters @ :6
3 CTB @ :14
6 Thrusters @ :24
6 CTB @ :34
9 Thrusters @ :52
9 CTB @ 1:06 – 36 Reps Total
12 Thrusters @ 1:32
12 CTB @ 1:48
15 Thrusters @ 2:20
15 CTB @ 2:42 – 90 Reps Total
18 Thrusters @ Broke once 3:34
18 CTB @ 10-18 4:17 – 126 Reps Total
21 Thrusters @ Broke twice 5:37
21 CTB @ Broke twice 6:38 - 168 Reps Total

To gauge your score or establish your target reps for this workout we think the leaderboard come Monday/Wednesday will look something like this:

Elite Men & Women: > 160 Reps
Regional Invitation Contention: > 150 Reps Men & > 140 Reps Women
Top 500 in the Region: > 120 Reps for Men & > 100 Reps Women
Top 1500 in the Region: > 100 Reps for Men & > 75 Reps Women

Remember* - 12.5 was 6 Opens ago and the field has grown immensely with every passing Open athletes getting fitter and fitter. Based on the Queens of the sport tonight, seems like the MOST elite athletes may be bound by similar scores to 12.5, however, where the leader-board will change drastically isn’t at the very top, it’s in the first several hundred per region, this is where the true growth of the competition will get realized.

Transitions
For most athletes who will break these intervals up by round 4 (the 12 reps interval) there can easily be 20+ transitions in this workout by the time it’s said and done. Do the math, if you transition only 2 seconds slower than your buddy, you will be behind by 40 seconds worth of work by the 7 min mark.

Thrusters
Thrusters hurt, this is fact, however have you ever seen a male athlete fail a 100# thruster on the way up or a woman fail a 65# thruster on the way up? Its not really that common. In these style workouts, athletes fail mentally at thrusters, but they don’t fail them physically like they would a heavy press out where the weight is just too heavy.

*Tip: If you commit to front racking the barbell and drop below parallel, in ONLY the rarest cases will you not be able to successfully get that next rep! So when you’re at minute 4, instead of dropping the bar from the top, breath at the top and stay tight while committing to the next rep!

Be intentional and follow a plan. Work hard to each planned break and treat this workout as intervals if it helps you mentally.

Chest to Bar Pull-ups
If you don’t have butterfly Chest to Bars, this workout is going to tax your grip and shoulders like no other. The amount of time under tension to perform a full kip will catch up with you. Then again, this is the type of workout that if an athlete starts, no matter how fit, they will find that intolerable pain level at some point and have to break.

If you have chest to bar, we suggest making sure you have two stations ready. The 1st station allows you to butterfly through with no chance of your feet brushing the ground. Most likely you have to jump up to this bar a couple inches.

Then the 2nd stations is the “singles station”. This is the one where you can perform fast singles, drop from the top, and not lose time adjusting your footing to begin the next rep. This strategy gives you a fall back plan WHEN your CTB fail. Notice we committed to the word “when” and not “if”.

Lastly, If you have to choose between hand protection or tape on the bar, hand protection is 9 times out of 10 is the correct choice. CrossFit is a bad ass sport, but not being able to shower without crazy hand pain is beyond sucky, so don't rip!

As always, we will keep this page as up to date with the latest strategies and tips the community discovers between tonight and the 18.5 submission deadline. Until then, best of luck and try to hit this one hard, the first time, to avoid an unnecessary repeat. GOOD LUCK!!!

~ American GAINZ Nutrition



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