We’re about halfway through the CrossFit Open, and it’s around that time most of us have convinced ourselves it can’t get any harder. Then Dave Castro comes along and says, “LOL. That’s cute.” Enter: 18.3.

It’s a big one, folks — 464 reps per round, nearly half of which is double-unders. As CrossFit HQ Director of Training & Certification Nicole Carroll said, every single movement in this workout is technical. What’s more, for the first time, we have ring muscle-ups and bar muscle-ups in the same workout. (If you need help on the rings, check out this blog!) Sloppy won’t cut it. Instead of focusing on being fast, focus on being clean and precise. This will naturally equate to a faster speed and thus, more reps.

Aside from proper technique, you’ll want to pay careful attention to how you break up your reps — and make no mistake about it: you will want to break them up. Don’t wait until you hit failure, especially considering you’re going to be taxing your shoulders like crazy. Keep a manageable pace, stay relaxed for the double-unders (a movement people commonly tense up on), and breathe the whole time — even through the muscle-ups.

Speaking of muscle-ups, don’t “muscle” them. Your shoulders won’t make it. Instead, remember the immense power you have from your hips and lower extremities, and rely on that kip as much as you can.

If you think finishing 18.3 seems darn near impossible, you’d be right, and that’s exactly how Castro wanted it. “The intent is to cause panic and confusion,” he said. (BTW, Castro? You did.) He explained he didn’t think anybody would be able to finish it; but after seeing how close Masters athletes Neal Maddox and Kyle Kasperbauer came during the live event, he thinks it might be doable — particularly for Mat Fraser.

Castro knows even the scaled version is hard. His response to the complainers? “It’s the f***ing Open!”

Maddox maintained a slight lead and walked away with more reps, finishing with 718 compared to Kasperbauer’s 693. Afterward, Maddox commented this is a double-under workout for sure, and you should go unbroken if you can (while avoiding hitting your limit, of course). Don’t underestimate the power of finding the right jump rope for you. It can mean the difference between smooth and connected reps, and countless whip marks on your legs. We like the Revo Speed Rope because it spins fast and smooth.

Now’s also a good time to get your hand protection ready. (Remember the standards for this!) If you want something a little more heavy duty, leather palm grips might be best for you. If tape is more your speed, this stuff doesn’t budge and provides maximum protection without constricting movement or grip.

As always, friends, having fun should take top priority. Aside from that, find your pace, break up reps accordingly, give it your all and walk away knowing you did your best. HAPPY 18.3, EVERYONE! #PartyTime

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