18.3 – The “Shoulder Separator”

Are you not excited?!

Dave Castro, again, doesn’t disappoint us with a fabulous test of fitness for 18.3.

I’m calling this workout “The Shoulder Separator”, given that your shoulders will probably feel numb after this 14 minutes is over!

So without further adieu, here’s 18.3!

2 Rounds For Time (14’ Time Cap)
100 Double Unders
20 OHS (115/80)
100 Double Unders
12 Muscle Up
100 Double Unders
20 DB Snatch (35/50)
100 Double Unders
12 Bar MU


Shoulders & Ankles!

Active and dynamic warm-ups are the name of this game!

Our Rx warm-up is our 15 Minute Mobility Warrior, and you can find the guide available for FREE download!


Okay, so you have to be realistic with how far you can get into this workout.

It’s not often we see a high skill, high rep chipper … with a very aggressive time cap.

This workout is tough. To be confident and content with your final score, you need to be realistic in your skillset and partition reps appropriately.

Unless you are an ELITE, veteran athlete, you should be breaking up your doubleunders in chunks that just leave you at about 80% …

You don’t have a lot of time to “rest” as this is a higher skill chipper with not much time to complete the reps …

Break reps ups so you can stay “comfortable” and relax in the beginning of this workout. 


Be conservative in your start.

There might not be a “finish strong” for you, as you may not have the skill to continue after a certain point. Use this as an opportunity to know exactly where you need to improve and vow to conquer it … because it’ll come up again next year!

Be humble and accept you may find better results by scaling this workout.

Dave Castro did mention that he thinks there will be a few athletes who accomplish and finish this workout, however, it’s important to note he stated that “14 minutes was an arbitrary time frame”, and he didn’t think anyone would be able to complete the two rounds in the allotted 14 minutes. Interesting!

Fun Fact: This is the first time in an Open WOD that we have seen both bar and ring muscle ups!

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You Deserve The Best – Crush The Open!

2018-03-08T21:30:39+00:00 March 8th, 2018|CrossFit, Fitness, Motivation|0 Comments

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