We’ve made it to CrossFit Open Workout 18.5. It’s the home stretch.
Last night, Dave Castro announced CrossFit Open Workout 18.5 live from CrossFit Reykjavík in Reykjavík, Iceland. Soon after his announcement an epic head-to-head showdown between Annie Thorisdottir, Sara Sigmundsdottir, and Katrin Davidsdottir took place, and Thorisdottir ended up coming out on top.
For the first time ever, Castro and CrossFit allowed fans to vote and choose on an Open workout. Yesterday, after the voting announcement went live at 3 PM PST, everyone had two hours to choose between CrossFit Open Workouts 11.6, 13.5, and 14.2. So which workout won? If you haven’t seen, athletes and fans opted for a repeat of 11.6; check out the workout below.
CrossFit Open Workout 18.5
Time: AMRAP in 7-minutes
- 3 Thrusters (100/65 lb) & 3 Chest-to-Bar Pull-Ups
- 6 Thrusters (100/65 lb) & 6 Chest-to-Bar Pull-Ups
- 9 Thrusters (100/65 lb) 9 Chest-to-Bar Pull-Ups
If you complete 9, complete a round of 12, then go on to 15, and so forth.
Score: Reps Completed
This workout ended up commanding 50% of everyone’s total votes. For many, this choice makes sense when you consider how tough the first four weeks of this CrossFit Open have been.
Workout 18.5 Movement Standards
This workout is relatively simple in nature and is composed of two CrossFit workout staples, so you probably already have an understanding of the movement standards. Although, even if you do, it’s always wise to watch the quick minute-long video for a mental refresh.
Thruster: The standards for the thruster are consistent with what CrossFit has used before. The barbell must start on the floor and the athlete is allowed to do a full squat clean to start a set. The hip crease must go below the knee, and there has to be full lockout at the top for a rep to count.
Chest-to-Bar Pull-Up: Similar to the thruster, the standards for the chest-to-bar pull-ups are what CrossFit usually uses. Athletes start in a dead hang in full extension and for a rep to count there has to be clear contact of the chest to the bar. Kipping and butterfly pull-ups are permitted if requirements are met.
CrossFit Open Workout 18.5 Tips
1. Khan Porter
Yesterday, CrossFit Games athlete Khan Porter joined The WOD Life to provide 18.5 tips. Porter advises to avoid going all out at the very beginning and using the top of the thruster to breathe. He then recommends having a strategy on how to break up later sets, which can get tough at higher reps.
2. Brooke Ence
CrossFit athlete Brooke Ence advises athletes to spend a lot of time on warm-up and to spike your heart rate before the workout. She points out that this can be useful to prepare your body from the high intensity work that will come in the later sets.
Her next tips are about gear, and she mentions that the chest-to-bar pull-ups can accumulate and tear the hands, so use grips if you need or normally wear them.
3. Cole Sager
Like Brooke Ence, CrossFit athlete Cole Sager’s first bit of advice is about getting warmed up and sweating before starting this workout. For your warm-up, Sager says to spend a lot of time on your chest, shoulders, and hips.
Sager’s next two tips are to avoid going to failure and to move consistently. Since this workout is only 7-minutes, then going to failure and resting can be a recipe for disaster when it comes to getting in as many reps as possible.
With the conclusion of this workout, the 2018 CrossFit Open is officially finished. The workout is relatively simple and quick, so that leaves little room for error when putting up a competitive score. The above athletes advice focusing on a strong warm-up, building a long-term strategy, and listening to your body.
Feature image from Trifecta, Khan Porter, and Cole Sager YouTube channels.