18.3 has been announced and it is a double under monster. The workout is:
- 2 rounds for time of: (14 min time cap)
- 100 double-unders (Sx = 100 Single Unders)
- 20 overhead squats (Sx = 45#/35# – Rx = 115#/80# – Masters 55+ Rx = 75#/55# – Masters 55+ Scaled = 45#/35#)
- 100 double-unders
- 12 ring muscle-ups (Sx = 12 Pull Ups / Masters 55+ Rx = 12 CTB / Master 55+ Scaled = Jumping CTB)
- 100 double-unders
- 20 dumbbell snatches (Sx = 35#/20# – Rx = 50#/35# – Masters 55+ Rx = 35#/20# / Masters 55+ Scaled = 20#/10#)
- 100 double-unders
- 12 bar muscle-ups (Sx = 12 Pull Ups / Masters 55+ Rx = 12 CTB / Master 55+ Scaled = Jumping CTB)
Initial thoughts – This is a high skill workout that has some pretty big roadblocks along the way. I think the scaled version is a very challenging option that I would recommend for anyone who struggles to string more than 10 double unders in a row or if you are unable to perform the overhead squats at the Rx weight. Remember, scaling is not “whimping out,” it is a necessary step on our journey of fitness. Don’t feel beholden to Rx, because if they decided to make the overhead squats 300lbs, we’d all be doing the workout scaled. Sometimes Rx is arbitrary. I’d rather see someone scale the workout and bust their hump to potentially get their first pull up or maybe even finish the workout, than encourage you to try double unders for 14 minutes. Be smart, get a good workout, and stop putting off double under practice! Heat sign ups will be open once the 18.3 email is sent out tomorrow (sometime before noon). See you all Saturday!
Today’s Workout:
- Strength – EMOM10 – 2 Jerks (Rack or Ground)
- Conditioning – EMOM15
- 1st min – 15 Slam Balls (Sx = 25#/15# – Rx = 35#/25# – Crx = 50#/35#)
- 2nd min – 10 Burpees (Sx = 7)
- 3rd min – 100ft Double KB Front Rack Carry (Sx = 35#/26# – Rx = 53#/35# – CRx = 70#/53#)
- Accessory – Spend a few minutes on a movement from 18.3 that you want to practice
