When CFC took on The Open Workout 18.2

As The Open rolls on, week two of five arrives, and the hundreds of thousands of people who have signed up eagerly awaited the announcement of the second workout. It’s a two-parter. And it’s sweaty. And it’s heavy.

Last week, we described what The Open actually is, and how the members of our gym came together to tackle that first workout, 18.1, splitting between Rx and Scaled workouts. After such a fantastic start, it’s little wonder that we’ve all been so excited for 18.2.

What’s 18.2, then?

“18.2 is going to burn.” —Dave Castro, Director of the CrossFit Games.

18.2 is a two part workout with a 12 minute time cap.

Part One (18.2)

  • 1 Dumbbell Squat, 1 Bar Facing Burpee
  • 2 Dumbbell Squats, 2 Bar Facing Burpees
  • 3 Dumbbell Squats, 3 Bar Facing Burpees
  • 4 Dumbbell Squats, 4 Bar Facing Burpees
  • Ladder up to 10 reps of each

One dumbbell in each hand, 22.5 kg for men, 15 kg for women

Part Two (18.2a)

  • Use remaining time to establish a 1 rep max Clean

Dumbbell Squat

Starting with dumbbells at the shoulder in full extension, athletes must move into the bottom of their squat, ensuring the hip crease passes below the knee line. The rep is complete when standing at full extension.

Scaled athletes all performed this movement, but men used 15kg dumbbells and women used 10kg dumbbells

Bar Facing Burpees

Facing the bar, athletes jump both feet back so they are lying down, chest and thighs touching the ground. They then jump up  over the barbell from both feet, landing on both feet. The rep is completed when the athlete lands. The next rep must re-face the barbell.

Scaled athletes are permitted to single-legged jumping or stepping over the bar.


The athlete must take the bar from the ground (hang cleans are not permitted). Power cleans, squat cleans and split cleans are permitted. The rep is complete when trhe athelte stands, knees full extended with the barbell resting on the shoulders in front-rack, elbows in front of the bar.

18.2 at CrossFit Colchester

It was PB-city at CrossFit Colchester, with many people managing to make lifts they’d never made before… despite aaallllll those squats and burpees. For some of our athletes, it was a victory to get to the end of Part One in the time cap, for others it was a battle to attempt several cleans at the end. another fantastic Open weekend at the box – bring on 18.3!



How did The Open Workout 18.1 go down at CrossFit Colchester?

The Open is the largest community event of the year for CrossFitters where hundreds of thousands compete against one another in an online competition. It’s stage one in qualifying for the CrossFit Games.

What even is The Open?

Five workouts are released on Thursdays at 5 p.m. PT over the course of five weeks, and anyone who’s signed up at Games.CrossFit.com has four days to complete the workout and log their scores each week. The workouts are completed at a CrossFit affiliate with a judge, or are submitted via a recorded video.

There are two versions of every workout: scaled and Rx’d, and this is why it’s a community event – it’s for everyone. AFter the workout is announced, participants pick either the scaled or the RX’d workout and compare their results to others in their category all over the world, inside their region, in their age group, and inside their own gyms.

After five weeks is up, the fittest move into the next stages. Masters and Teens are invited to complete online, and the RX athletes go on to complete regionally before the top dogs move on to The Games.

So, what was the first workout?

18.1 is a 20 Min AMRAP (as many rounds as possible) of:

  • 8 toes to bar
  • 10 dumbbell hang clean to overhead (5 on each arm, 22.5 kg for men, 15 kg for women)
  • 14/12 calories on the rower (14kcal for men,12kcal for women)

Toes To Bar

Hanging from a rig or pull-up bar, with arms fully extended and feet off the ground, athletes must bring both of their feet to make contact with the bar at the same time, inside the hands. The feet must come back down and behind the bar and the rest of the body for the the next rep.

Those performing the scaled option substitute for hanging knee raises.

Dumbbell Hang Clean to Overhead

This was a new movement introduced for 2018, so few CrossFitters would have attempted these before the announcement of 18.1. The dumbbell is lifted from the floor to the hang position, before a clean lift is performed (muscle, power, squat, and split all permitted) to make contact with the shoulder. From the shoulder the dumbbell if lifted overhead through a shoulder press, push press, push jerk, or split jerk, To complete a rep, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the body while the dumbbell is locked out overhead.


The rower’s monitor must be set to zero at the beginning of each row. The row is complete when either 14 or 12 calories is registered.

Well?! How did 18.1 go down at CrossFit Colchester?

Pretty awesome, actually!

Many of the coaches had their first attempt at the workout during the day on Friday. Members all gathered on Friday evening to be prepped by the coaches, and to get geared up to workout and judge one another.

We’ve got a few atheletes who have retired over the weekend, and we’ve got a few more having another go on Monday.

We absolutely can’t wait to find out what 18.2 will be!

The Athlete Program

Launched in February 2017, The Athlete Program is taking the world of CrossFit training programs by storm.  

Scott Panchik - The Athletr Program - CrossFit Colchester

Designed by CrossFit Games Athlete, Scott Panchik, the program is designed to improve all aspects of fitness disciplines including strength, weightlifting, gymnastics, skill, and endurance work.

Despite its relatively short shelf life, so far there are already over 150 CrossFitters signed up with more joining each day.  These are people who want to progress and excel at high-level competitions such as The CrossFit Open or The European Championships and want a CrossFit Training Program that will get them there.  

A Flexible CrossFit Training Program

The Athlete Program offers single and double session options for different abilities, as well as scaling options. This flexibility means that it works for all levels, and with the addition of The Athlete Program – Affiliate, box owners and coaches can use it in classes too.

More than just CrossFit training, The Athlete Program is also a community of people wanting to develop and progress as athletes. There is a private Facebook group for members to share tips and advice, and to compare results, and to indulge in a little friendly competition – the group offers support in both training and in competition – and most of all, it’s FUN!

Key Benefits of The Athlete Program’s Membership

On top of receiving the actual program itself, which is designed by 6x CrossFit Games athlete Scott Panchik, there are a number of Key Program Benefits that come with membership:

1: Video analysis on your sessions and lifts
2: Performance tracking software on your sessions
3: Being part of a community of athletes
4: Weekly training tips and advice
5: See progression videos and demo links in the program

Getting Results

To date, members of The Athlete Program can boast some fantastic results:

Madz Harris took 5th place in the 63kg category of the British Weightlifting Championships.

Llara Munn & Chris Quinney made 1st place in the Cheltenham Throwdown after delivering a consistent performance throughout, picking up 3x 1st place finishes out of the 4 workouts!

Raúl Cubero qualified in 16th place at this year’s French Throwdown in the 35+ category

Emelye Dwyer & Charlie Wells took 1st place at this year’s ‘Double Impact’ event.

CrossFit Colchester Same Sex Pairs Comp

The team behind The European Championships is proud to launch The Same Sex Pairs Competition right here from our affiliate in Colchester.

An inclusive event that promises to be loads of fun, after qualifier scores are submitted, the top 40 teams (20 male teams, 20 females teams) will go through to the finals to be held at CrossFit Colchester on 6th August – everyone who qualifies will receive an official athlete t-shirt with their finals registration!

Registration for the Same Sex Pairs Comp Is Now Closed

Best of luck to all who entered – check the leaderboard for progress!

Closed 12th June 2017

Qualifier 1: 6th June 2017
Qualifier 2: 13th June 2017
Qualifier 3: 20th June 2017

6th August 2017



All qualifiers will need to be recorded and judged as standard.


30 GTOH 40/20kg
12 burpee box jumps 20″
25 GTOH 50/30kg
12 burpee box jumps 20″
20 GTOH 60/40kg
12 burpee box jumps 20″
15 GTOH 70/50kg
12 burpee box jumps 20″
AMRAP GTOH 80/60kg

12min Time Cap
SCORE = For Reps

Some people will recognise this workout, which was used in the first Battle Of The Gods event designed by Chris Quinney & Patrick Fearis back in 2014. It’s a brutal couplet that allows everyone to take part.


6min 1RM Clean
3min ME Pull Ups
3min ME T2B

12min running clock
SCORE = Part A (combined 1RM weight for each partner) & Part B (combined total reps for both partners)

The twist: You only have 3 max effort attempts each to perform the Pull Ups, and then 3 max effort attempts each again for the T2B!


100 DUs (or 300 single unders)
50 Over Erg Burpees
1,000m Row
50 Over Erg Burpees
100 DUs (or 300 single unders)

15 minute time cap
SCORE = For Time
Note: For every rep missed there is a one second penalty

In this workout, we want to reinforce that partnership and feel the love! Only one partner can be working at a time, and every time you switch, or every time you change movement, you must tag one another <3

Check The Leaderboard for the CrossFit Colchester Same Sex Pairs Comp Here