The Open Workout 18.3 at CrossFit Colchester

We’ve had two cracking weeks of The Open at CrossFit Colchester, but now it’s week three of five, and the excitement at our gym can be felt all the way through Colchester!

The Open means different things to different people, and that was really apparent this week with both the RX and Scaled workouts proving tough – only 2 people finished the RX in the whole world!

What is 18.3?

18.3 has a time cap of 14 minutes to complete 2 rounds of:

  • 100 double-unders
  • 20 overhead squats (52 kg for men, 36 kg for women)
  • 100 double-unders
  • 12 ring muscle-ups
  • 100 double-unders
  • 20 dumbbell snatches (22.5 kg for men, 15 kg for women)
  • 100 double-unders
  • 12 bar muscle-ups

 

Double Unders

A “standard double under” is when the rope passes completely under the person’s feet twice for each jump.

Those performing the scaled option substitute for single unders.

Overhead Squat

From the floor, the bar must be lifted overhead, into a locked out position. At the bottom of the squat, the hip crease must be below the top of the knee, and at the top, the hips, knees and arms must be fully extended to complete the rep. A squat snatch is permitted to start the movement so long as the squat breaks parallel.

Ring Muscle Up

The movement begins with hanging from the rings, arms fully extended, feet off the ground. Using a pull or kip, the athlete passes through the rings (the heels must not rise above the height of the rings in the kip), pulling themselves up and through. At the top of the rings, the elbows must be in full lockout.

Those performing the scaled option substitute for chin over bar pull ups.

Dumbbell Snatch

Starting with the dumbbell positioned flat, with both heads on the floor, the dumbbell is lifted overhead in one motion (muscle snatch, power snatch, squat snatch or split-style snatch are all permitted). The arms, hips and knees must be in full lock out at the top of the rep, with the barbell over the middle of the body. Each rep alternates between arms, swapping below the top of the athlete’s head. The non-lifting arm has no contact with the body during the rep.

Bar Muscle Ups

The movement begins with a pass through or hang below the bar, arms fully extended, feet off the ground. Using a pull or kip, the athlete passes the bar (the heels must not rise above the height of the bar in the kip), pulling themselves up, through some portion of a dip-to-lockout. At the top, the elbows must be fully locked above the bar with the shoulders over or in front of the bar.

Those performing the scaled option substitute for chin over bar pull ups.

How did CrossFit Colchester get on with 18.3?

Wow. This was a tough-y. A “separator” indeed. The rig work was tricky, and with many of our scaled athletes approaching pull-ups with trepidation, and double-unders are a make-or-break movement in a workout for so many people. 18.3 was a mental battle as well as a physical one.

The atmosphere at the gym was electric with lots of encouragement and celebrations being had. Getting your first pull-up feels amazing, but getting your first pull-up in The Open is even better.

Affiliate Program 19/03/2017

Monday

Strength:

Super Set:

5×5  Weighted Pull Ups

5×5 Strict DB Shoulder Press

(Rest 30/90 seconds between sets)

 

Conditioning:

For Time:

30 DB C&[email protected]/15kg

30 Pull Ups

20 DB [email protected]/15kg

30 HSPU’s

10 DB [email protected]/15kg

30 T2B

Score = Time

Tuesday

Warm Up:

2 Rounds

Empty Bar
5 – Front Squat, slow down, fast up
5 – Front Squat, slow down, 2 second pause at the bottom, fast up
5 – Front Squat, slow down, half way up, back to the bottom, fast up

(Rest 30 seconds between rounds)

3 Rounds

Empty Bar
5 – Clean Grip Deadlift
5 – Clean Pull
5 – Muscle Clean
5 – Power Clean
5 – Deep Power Clean
5 – Cleans

(Rest 30 seconds between rounds)

 

Weightlifting:

32 EMOM

1 – 8 Power Clean

2 – 12 Front Squat

3 – 8 Push Jerk

4 – Rest

Wednesday

Skill:

Bar Muscle Up

AMRAP 12

40 Double Unders

20 Calorie Row

10 Ring Muscle Ups

Score = Reps

 

Rest 8 minutes

 

AMRAP 12

40 Double Unders

20 Calorie Row

10 Bar Muscle Ups

Score = Reps

Thursday

5X2 Bench Press@80/85%

(Rest 2 minutes between sets)

 

In Pairs

8 Rounds

Run 400m (together)

20 Over Box Burpees

20 KB Swings@32/24kg

20 Wallballs@9/6kg

Friday

“18.5”

Saturday

Skill:

Pistol

 

AMRAP 8

2,4,6,8,10,12………

Power Snatch@50/35kg

Over Bar Burpee

Score = Reps

 

Rest 10 minutes

 

AMRAP 8

2,4,6,8,10,12………

DB Push [email protected]/15kg

Pistols  (Both Legs = 1 Rep)

Score = Reps

CONDITIONING CLASSES

MONDAY/TUESDAY

In Pairs Complete The Following ‘You Go I Go’ on each:

15 Rounds Each

ME Calorie Assualt Bike
*30 seconds ME
+
10 Rounds Each ME Calorie Row
*60 seconds ME
Score = Total calories

 

WEDNESDAY/THURSDAY

EMOM 30

1min = Ski Erg for calories
2min = 5x Over shoulder Dballs 70/50
3min = Ski Erg for calories
4min = 5/3 Rope Climbs
5min = REST
Score = Ski Erg Calories

 

FRIDAY

AMRAP 30

In Pairs Complete The Following ‘You Go I Go on each round’
5 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
10 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
15 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
20 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders

*Once you complete the 20’s you go back to the 5’s

Affiliate Program 12/03/2018

Monday

For Time:

3 Rounds

30 Alt DB [email protected]/15kg

20 Over DB Burpee

10 DB [email protected]/15kg

Score = Time

 

Rest 10 minutes

 

For Time:

3 Rounds

20 HSPUs

15 Hang Power Clean@60/40kg

10 STOH@60/40kg

Score = Time

Tuesday

10 EMOM

5 Power Clean@60/70%

 

AMRAP 20

15 Down Ups

15 Russian Swings32/24kg

50 Double Unders

15 Calorie Row

15 Wallballs@9/6kg

Score = Reps

Wednesday

6X3 Bench Press@80/90%

(Rest 2 minutes between sets)

 

For Time:

50-40-30-20-10

DB Hang Clean and Jerk (Alt every 5 reps)

Pull-Ups

30-25-20-15-10

Score = Time

Thursday

5X5 Deadlift@70/80%

(Rest 2 minutes between sets)

 

AMRAP 14

30-20-10

Alt KB Snatch@24/16kg

Over Box Jumps@24/20″

Heavy Wallballs@30/20lbs

Score = Reps

Friday

“18.4”

Saturday

For Time:

10-9-8-7-6-5-4-3-2-1

STOH@60/40kg

T2B

12-12-12-12-12-12-12-12-12

Score = Time

 

Rest 10 minutes

 

For Time:

10-9-8-7-6-5-4-3-2-1

Hang Power Clean@60/40kg

Over Bar Burpee

6-6-6-6-6-6-6-6-6-6

Score = Time

 

 

CONDITIONING CLASSES

MONDAY/TUESDAY:

In Pairs – You Go, I Go:

20min AMRAP

5-10-15-20

Calorie Assault Bike

*Running clock into

20min AMRAP

10-20-30

Calorie Row

Score = For Calories

 

 

WEDNESDAY/THURSDAY:

30mins of:

1min = Assault Bike for calories

2min = Down Ups

3min = Plank

4min = 15 Wallballs 9/6

5min = REST

 

 

FRIDAY:

In pairs break up as you choose:

10 Cal Assault Bike

10 Over Shoulder D-Ball Cleans 60/40

10 Cal Ski Erg

20 Cal Assault Bike

20 Over Shoulder D-Ball Cleans 60/40

20 Cal Ski Erg

30 Cal Assault Bike

30 Over Shoulder D-Ball Cleans 60/40

30 Cal Ski Erg

60 Burpees

30 Cal Assault Bike

30 Over Shoulder D-Ball Cleans 70/50

30 Cal Ski Erg

20 Cal Assault Bike

20 Over Shoulder D-Ball Cleans 70/50

20 Cal Ski Erg

10 Cal Assault Bike

10 Over Shoulder D-Ball Cleans 70/50

10 Cal Ski Erg

Score = For Time

 

Affiliate Program 05/03/2018

Monday

AMRAP 6

2,4,6,8,10…..

Squat Clean@90/60kg

HSPUs

4,8,12,16,20…..

Score = Reps

 

Rest 8 minutes

 

For Time:

30 Burpees Over Dumbbell

30 DB Clean & [email protected]/15kg

30 Burpees Over Dumbbell

30 T2B

Score = Time

Tuesday

E2MOM

6 X 1 Power Clean + Hang Clean@80% of 1RM Power Clean

 

For Time:

30 Wallballs@9/6kg

30 Pull Ups

30 Wallballs@9/6kg

20 C2B Pull Up

30 Wallballs@9/6kg

10 Bar Muscle Ups

Score = Time

Wednesday

E2MOM

6 X 3 Hang Power Snatch@80% 1RM Snatch

 

For Time:

30-20-10

Alt DB Power [email protected]/15kg

Box Jumps@24/20″

Score = Time

 

Rest 5 minutes

 

For Time:

30-20-10

Alt DB Power [email protected]/15kg

Calorie Row

Score = Time

Thursday

30 AMRAP 

In Pairs

12 Pull Ups

24 Over Erg Burpee

48 Calorie Row

96 Double Unders

Score = Reps

Friday

“18.3”

Saturday

AMRAP 12

10 STOH@60/40kg

6 Over Bar Burpee

10 Hang Power Clean@60/40kg

6 Over Bar Burpee

10 Front Squats@60/40kg

6 Over Bar Burpee

Score = Reps

 

“Annie”

50-40-30-20-10

Double Unders

Sit-Ups

Score = Time

CONDITIONING CLASSES

MONDAY/TUESDAY:
In Pairs Complete The Following ‘You Go I Go’ on each:
15 Round Each ME Calorie Assualt Bike
*30 seconds ME
+
10 Rounds Each ME Calorie Row
*60 seconds ME
Score = Total calories

WEDNESDAY/THURSDAY:
30mins of:
1min = Ski Erg for calories
2min = 5x Over shoulder Dballs 70/50
3min = Ski Erg for calories
4min = 5/3 Rope Climbs
5min = REST
Score = Ski Erg Calories

FRIDAY:
In Pairs Complete The Following ‘You Go I Go on each round’
5 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
10 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
15 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
20 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
30min AMRAP
*Once you complete the 20’s you go back to the 5’s

 

Affiliate Program 26/02/2018

Monday

For Time:

400m Run

21 Front Squats@70/50kg

400m Run

15 Front Squats@80/60kg

400m Run

9 Front Squats@90/70kg

Score = Time

 

Rest 15 minutes

 

For Time:

3 Rounds

20 Calorie Assault Bike

20 Heavy Wallballs@14/9kg

40 Double Unders

Score = Time

Tuesday

5×3 Clean Singles@85/90%

(Rest 2 minutes between sets)

 

5×3 Push Press@85%

(Rest 2 minutes between sets)

 

After Class Extra:

6×5 Front Squat@80%

(Rest 2 minutes between sets)

Wednesday

6X3 Power Snatch@80/90%

(Rest 2 minutes between sets)

 

AMRAP 12

10 Hang Power [email protected]/30kg

20 Pistols

10 T2B

20/15 Press Ups

Score = Time

Thursday

Rolling Clock

EMOM 10

1 – 250/200m Row

2 – 12 Over Erg Burpee

 

Rest 2 minutes

 

EMOM 10

1 – 15/12 Calorie Ski-Erg or Assault Bike

2 – 30 Double Unders + 10 Wallballs@9/6kg

Friday

“18.2”

Saturday

For Time:

10 – 1

DB [email protected]/15kg

Burpee Over DB

 

50 Pull-Ups

 

1 – 10

DB [email protected]/15kg

Burpee Over DB

Score = Time

 

CONDITIONING CLASSES

 

MONDAY/TUESDAY:

30mins of:

1min = 15/12 Calorie Ski Erg

2min = 20 Ab Mat Sit Ups

3min = ME Wallballs 9/6

4min = 15 Down Ups

5min = REST

Score = Wallball Reps

 

WEDNESDAY/THURSDAY:

30min AMRAP
In Pairs Complete the Following ‘You Go I Go on each movement’

10 Cal Row

10 Cal Assault Bike

10 Burpees

20 Cal Row

20 Cal Assault Bike

20 Burpees

30 Cal Row

30 Cal Assault Bike

30 Burpees

20 Cal Row

20 Cal Assault Bike

20 Burpees

10 Cal Row

10 Cal Assault Bike

10 Burpees

 

FRIDAY:

In Pairs Complete the following:
5k Row

*At the same time complete:

21-18-15-12-9-6-3

DB Snatch 22.5/15

Over DB Burpees

DB Goblet Squats@32/24kg

Affiliate Program 19/02/2018

Monday

AMRAP 7

6 Thrusters@60/40kg

12 C2B Pull-Ups

24 Pistols

48 Double Unders

Score = Reps

 

(Rest 13 minutes)

 

AMRAP 7

12/10 Calorie Ski Erg or Assault Bike

10 Box Jumps@24/20″

8 Deadlifts@120/80kg

Score = Reps

Tuesday

For Time:

5 Rounds

10 DB GTOH@30/22.5kg

10 T2B

3 Rounds

20 DB Single Arm Alt Snatch@30/22.5kg

20 Wallballs@9/6kg

1 Round 

30 DB Single Arn OHS@30/22.5kg

30 Pull Ups

Score = Time

Wednesday

E2MOM

5X1 Clean + 1 Hang Clean@80% of 1RM Clean

 

E2MOM

6X2 Front Squat@80%

 

After Class Extra:

E2MOM

6X5 Push Press@80%

Thursday

20 AMRAP 

45 seconds on each movements

1 – Down Ups

2 – KB Swings@24/16kg

3 – Double Unders

4 – Calorie Row

Score = Total Reps

Friday

“18.1”

Saturday

Skill:

DB Snatch efficiency

 

For Time:

10 Alt DB [email protected]/15kg

10 Box Jumps@30/24″

Score = Time

 

(Rest 6 minutes)

 

For Time:

3 Rounds

800m Run

30 Pull Ups

20 KB Swings@32/24kg

Score = Time

Conditioning

MONDAY/TUESDAY:
30mins of:
1min = 15/12 Cal Row
2min = 20x Russian KB swings 32/24
3min = ME Burpees
4min = 30x Mountain Climbers
5min = REST
Score = Burpee Reps

 

WEDNESDAY/THURSDAY:
In Pairs Perform:
200 Cal Row
200 Cal Ski Erg
*On the minute every minute 1 athlete must perform 5 walkout press ups

 

FRIDAY:
In Pairs Perform:
60 Calorie Assault Bike (Break this up as needed)
10 Rounds (You go I go)
200m Row
10 Burpees
60 Calorie Assault Bike (Break this up as needed)
Score = For Time

Affiliate Program 12/02/2018

Monday

For Time:

15-12-9-6

Calorie Row

STOH@60/40kg

Score = Time

 

(Rest 10 minutes)

 

For Time:

15-12-9-6

Calorie Assault Bike or Ski Erg

Hang Power Clean@60/40kg

Score = Time

Tuesday

5×5 Clean Singles@80/85%

(Rest 2 minutes between sets)

 

5×5 Push Press@80%

(Rest 2 minutes between sets)

 

After Class Extra:

6×4 Front Squat@80%

(Rest 2 minutes between sets)

Wednesday

For Time:

21-18-15-12-9-6-3

Thruster@50/35kg

Over Bar Burpee

Pull-Up

Score = Time

Thursday

Snatch

12-10-8-6-4-2@Increase weight, touch and go reps!

(Rest 2 minutes between sets)

or

5-5-5-5-5-5@keep the same weight and work on technique.

(Rest 2 minutes between sets)

 

For Time:

6 Rounds

10 Pull-Ups

10 DB Push Press

Score = Time

Friday

For Time:

6 Rounds

5 Power Snatch@60/40kg

30 Double Unders

Score = Time

 

(Rest 10 minutes)

 

For Time:

6 Rounds

8 OHS@60/40kg

12 Over Bar Burpees

Score = Time

Saturday

“14.4”

 

CONDITIONING CLASSES

MONDAY/TUESDAY:

In Pairs – You Go, I Go:
20min AMRAP
5-10-15-20
Calorie Assault Bike
*Running clock into
20min AMRAP
10-20-30
Calorie Row
Score = For Calories

 

WEDNESDAY/THURSDAY:

30mins of:
1min = Assault Bike for calories
2min = Down Ups
3min = Plank
4min = 15 Wallballs 9/6
5min = REST

 

FRIDAY:

In pairs break up as you choose:
10 Cal Assault Bike
10 Over Shoulder D-Ball Cleans 60/40
10 Cal Ski Erg
20 Cal Assault Bike
20 Over Shoulder D-Ball Cleans 60/40
20 Cal Ski Erg
30 Cal Assault Bike
30 Over Shoulder D-Ball Cleans 60/40
30 Cal Ski Erg
60 Burpees
30 Cal Assault Bike
30 Over Shoulder D-Ball Cleans 70/50
30 Cal Ski Erg
20 Cal Assault Bike
20 Over Shoulder D-Ball Cleans 70/50
20 Cal Ski Erg
10 Cal Assault Bike
10 Over Shoulder D-Ball Cleans 70/50
10 Cal Ski Erg
Score = For Time

Affiliate Program 05/02/2018

Monday

For Time:

50 Calorie Row

40 Pull-Ups

30 STOH@60/40kg

20 Pistols (1 rep = both legs)

10 Ring Muscle Ups

Score = Time

Tuesday

6X1 Clean + 2 Hang Clean@70/80% of 1RM Clean 

(Rest 2 minutes between sets)

 

5×5 Clean Pull@100/110% of 1RM Clean

(Rest 2 minutes between sets)

 

After Class Extra:

6×3 Front Squat@80%

(Rest 2 minutes between sets)

Wednesday

AMRAP 4

10 Calorie Assault Bike

10 Hang Power [email protected]/30kg

Score = Reps

 

Rest 8 minutes

 

AMRAP 12

12 [email protected]/30kg

8 Over Bar Burpee

24 Double Unders

Score = Reps

 

Rest 8 minutes

 

AMRAP 4

10 Calorie Assault Bike

10 Hang Power [email protected]/30kg

Score = Reps

Thursday

A. 1 Max set of Strict HSPU

B. 4 sets at 50% of the reps achieved in part A

(Rest 2 minutes between sets)

 

Super Set

6×12 DB Bench Press

6×12 DB Single Arm Row

(Rest 30/90seconds minutes between sets)

 

4 Rounds

10 Hollow Rocks

10 V-Ups

10 Knee Tuck

10 Second Hollow Hold

Rest 90 seconds between rounds

Friday

AMRAP 8

2,4,6,8,10,12…….

GTOH@70/50kg

Bar Muscle Ups

Score = Reps

 

Rest 12 minutes

 

AMRAP 8

2,4,6,8,10,12…….

DB [email protected]/15kg

Box Jumps@24/20″

Score = Reps

Saturday

“13.1”

 

Affiliate Program 29/01/2017

Monday

Skill: Ring Muscle Ups

 

For Time:

5 Rounds

20 Calories

15 Burpeess

10 DB Push [email protected]/15kg

5 Ring Muscle Ups

Score = Time

Tuesday

Lifting every 3 minutes: 

6X1 Snatch + 2 Hang Snatch@70/80% of 1RM Clean 

Or

Snatch Technique Work 

 

For Time:

30-20-10

DB Alt [email protected]/15kg

Double Unders

Sit-Ups

Score = Time

 

After Class Extra:

5X4 Front Squat@80%

(Rest 2 minutes between sets)

Wednesday

AMRAP 4

Row 30/20 Calories

ME Over Erg Burpees

 

Rest 6 minutes

 

AMRAP 14

21-18-15-12-9-6-3

DB [email protected]/15kg

Over Box Jumps@24/20″

 

Rest 6 minutes

 

AMRAP 4

Row 30/20 Calories

ME Over Erg Burpees

Score = Total Reps Over the 3 workouts

Thursday

Skill: Butterfly/Kipping C2B Pull-Up

 

RX – Butterfly/Kipping C2B Pull-Up

10 EMOM

Pick a rep range you can maintain for the 10 minutes

 

Or

 

Scale – Strict C2B/Pull-Up

10 EMOM

Pick a rep range you can maintain for the 10 minutes

 

For Quality:

10-1

Strict T2B

HSPUs

 

After Class Extra:

6X3 DB Bench Press@80%

(Rest 2/3 minutes between sets)

 

5X10 DB Row@go by feel

(Rest 2/3 minutes between sets)

Friday

AMRAP 12

Row 250m/200m

12 Wallballs@9/6kg

12 Slamballs@35/20lbs

 

Rest 8 minutes

 

AMRAP 12

20 DB Push [email protected]/15kg

10 Burpees Over Box@24/20″

20 Alt Step Out [email protected]/15kg

10 Burpees Over Box@24/20″

Saturday

Open Workout 

“16.2”

 

Stick to your fitness resolutions with a free trial at CrossFit Colchester

You’re probably sick of all the new year, new me blog posts, social media updates, and sales-y emails flooding your inbox, but the fact remains that the beginning of the year does mark a turning point for many of us in terms of lifestyle and fitness. Whether you’re a novice looking to overhaul your level of activity, or a seasoned gym-goer who’s after a change of pace, we’re offering you the chance to visit our gym in Colchester for a free trial.

A New Year’s Resolution you’ll actually enjoy!

At CrossFit Colchester, we’re proud to have built a friendly, motivational atmosphere, and a safe environment, for anyone, of any ability, to train to get fit and healthy. The CrossFit Colchester family works out together, pushes one another, and our supportive network of coaches and members means that you’ll have fun doing it too.

Joining CrossFit is one of the best decisions of my life. I’m so much healthier, fitter and stronger than I was before, and far more confident too! – Charlotte Knappett

Crossfit Colchester - Gyms In Colchester - Membership

Free Trial Available

What to expect

CrossFit is based on full body movements, which can be scaled and adapted to suit any level of fitness. As a discipline, CrossFit targets the core muscles using range of motion and weight training through multiple muscle groups. At CrossFit Colchester we teach you how to perform these movements in a structured and effective way. Our programs will help you reduce body fat, improve your strength and endurance, help you move faster, and increase your energy levels.

When you book in for your free trial with us, you’ll be met at our reception by one of the coaches, who will take you through the workout. The variation in our program means that no two days are the same, so you could be rowing, weightlifting, tackling the rig, or mastering the burpee!

Upon joining, you’ll begin your foundation course, where the coaches will take you through the core movements, break down Olympic lifting, and generally introduce you to the world of CrossFit. Once completed, you’ll be able to book on to the classes and really get to grips with your training.

Book Your Free Trial

CrossFit Classes at CrossFit Colchester

Our full timetable is available here

… and you can check in on our blog to see what each week has in store for you training-wise. As well as the main WOD (Workout of the Day), we have specialist sessions for those looking to improve their conditioning, their gymnastic ability, and their overall performance should they be looking to compete. Not only that, we’re proud to introduce CrossFit Kids Colchester for 3-5 year olds, 5-12 year olds, and 12-17 year olds!

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