Another week into the crossfit open and the 1st "separator" workout was officially unleashed. This is basically a workout which the majority of people will really struggle on and it provides a clearer indicator between the average and the elite. So my 3rd ever WOD was to be the 18.3 Open workout

Workout details:

The workout consisted of 2 rounds for time:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

Initial Thoughts

Waking up Friday morning my PB on double unders was 9 in a row, and I had literally just got my first ring muscle up the Monday before. So I thought I was pretty much screwed before starting, as my goal was to RX (no easier modifications) all workouts. However this is the beauty of something like the Crossfit open, it forces you to go outside your comfort zone and call upon all your resources to improve as quick as possible.

This was a hugely shoulder intensive workout and they literally never got a break on any exercise.

My Result

228 Reps (RX)

Managed to get through the Double unders and overhead squats fine, but just don't have the technique yet to do a high number of muscle ups, especially when my shoulders were fatigued. I literally must of made about 30+ attempts and only got 8. I ended the workout feeling fraustrated as I was stuck on the same move for so long.

Final thoughts 

Ultimately I am really happy with the progress made on double unders, I went from a PB of 9 Friday morning, to a PB of 45 by Sunday. Also able to do ring muscle ups both kipping and strict now, so another goal has been achieved. The end goal to RX all 5 workouts is still on!

Congratulations to all those people who managed to get their 1st ever muscle up during the workout!

Coach Jay.