This is part of a series on The CrossFit Games 2018 Open Workouts. For more, checkout: 18.1 Final Analysis.
Another CrossFit Games Open season is upon us. 18.1 is a 20 Minute AMRAP of Toes-to-Bar, Dumbbell Hang Clean and Jerk, and Rowing for calories.
We’ve already had several thousand ambitious competitors put their 18.1 scores in on BTWB (thanks!). This gives us enough data to calculate some preliminary percentiles you can use for targets. Historically these numbers have ended up being within 1 or 2 percentiles of the final numbers. If you’re a Master’s athlete we’re still waiting for more results to come in. Keep an eye out Saturday afternoon for some Master’s preliminary numbers.
(note: we combined the 55-59 and 60+ Divisions in the chart)
Here are a few movement tips to keep in mind as you formulate your game-plan for 18.1. For more general tips see our Competitor’s Guide to the Open.
- Transitions are key. It doesn’t make any sense to waste 10+ seconds slowly getting on and off the rower, and then sit down to hit an aggressive row pace. Faster transitions will allow you to beat faster rowers who are lazy on their transitions.
- Find your Target Pace. Use the chart to get an idea of what calories/hr pace you should try to maintain. If you’re more comfortable with 500m paces, the equivalents are listed. Notice that with calories the slower your pace the farther you have to row.
Dumbbell Hang Clean and Jerk
- Lower to your shoulder first to save your grip and back. You can lower the dumbbell to your shoulder first or you can take it all the way down from the top. The benefit of lowering it to your shoulder first is that it will save your grip and your back. There is a lot of momentum coming all the way down from the top. The benefit of coming all the way down first is that it’s quicker and it’s easier on your shoulder.
- Start between your legs for more power. You have the option of starting the hang from between your legs or on your side. We recommend doing the clean from between your legs the way a Dumbbell Snatch and Kettlebell Clean are normally performed.
- Break Early to save grip. If you don’t expect to go unbroken the whole workout then break it up from the beginning. 4-4 or even 3-3-2 is a good place to start for most intermediate athletes.
- Don’t get near failure. You need to hop off the bar well before failure if you want to last the whole 20 minutes. You want to avoid getting to singles and taking extra long breaks at the end. The final minutes are when you want to start thinking about pushing your sets a bit if you still have some reps left in the tank.
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