If in 18.2 you blew out your legs, in 18.3 it is your shoulders that are going to suffer . And a lot. Dave Castro says that this third WOD of the Open CrossFit Games has been designed to sow confusion and panic among athletes. Do not panic! Let's see what you can do to succeed in this exercise. Castro's clue published yesterday on his Instagram account was not misguided. In addition to celebrating International Women's Day , it left us thinking about the exercise that was going to take place in the third week of the Open. Two flowers? Double flowers? That's it... Double unders.
18.3 consists of...
2 rounds For Time with Time Cap of 14 minutes 100 Double Unders 20 Over Head Squat (52kg/36kg) 100 Double Unders 12 Ring Muscle Ups 100 Double Unders 20 Dumbbell Snatches (22.5kg/15kg) 100 Double Unders 12 Bar Muscle Ups Now We said it at the beginning. This WOD gives your legs a break, but it's your shoulders that are going to burn.
Remember to consult the official bases and explanations of the WOD before executing it.
How to face 18.3?
Separately, the movements seem simple but if you think that you are going to chain them together over a 14-minute time limit, things change . Confusion and panic says Castro, unless you stop to think about a strategy. This is the one we recommend, according to the advice of experts.
- Warm up all movements well
- Do not use force (even though Master Yoda says otherwise) and use the technique
- Be constant and seek perfection of movement
- Don't get upset if you don't get double unders: relax, breathe and continue
- Thoroughly prepare your shoulders
- Take advantage of the transitions between movements to relax your shoulders and catch your breath
What material do I need for this WOD?
An essential: the rope . And if it is speed, like our Bee Rope , much better. A light, fast rope will help you chain double unders without putting too much strain on your shoulders . For Ring and Bar Muscle Ups, the Azor Grips will allow you to maintain grip on the rings and the rack. In addition, knee pads and wrist guards to protect and keep these joints stable.
Masters duel in live announcement
The third live CrossFit event took place this morning in Houston and featured a Masters match. Neal Maddox, 40, has faced off against Kyle Kasperbauer, 35. The two Americans excelled last year at the Games, each placing second and first, respectively. As you know, last year the CrossFit Games incorporated a new Masters category for ages 35 to 39 . Although they are five years apart, this Masters duel has been a confrontation of maturity . We have been able to see Maddox's perseverance, patience and perfection throughout 18.3; while Kasperbauer continued to rush in the DUs and fail as fatigue progressed.
What advice do we get from the confrontation?
It is better to go slower and secure each rep than to go fast, get tired and fail. 18.3 is a WOD of wear, tension and mental work to control each movement. So, we recommend that you prepare your head, as well as your shoulders, for this challenge. Surely if you detect your weaknesses and focus your strength on doing it well (read: using technique instead of strength) you can add more reps than you think. Indeed, it was this strategy that allowed veteran Neal Maddox to take victory with 718 repetitions, starting the third round of double unders of the second round.
