How to get the Best Score on The Crossfit Open 18.3

March 09, 2018

Photocredit: WODprep

Alright, the flower hint Castro posted kind of makes sense now, right?? I mean I did say, "it's something about seeing double so I was thinking REPEAT of 15.3 so at least I got 2 out 3 movements! 

We are going to see some PR double-unders and definitely some first ring muscle ups for sure!! This is what I think I'm most excited about! 


100 Double Unders 
20 Overhead Squats (115/80)
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 Dumbbell Snatch (50/35)
100 Double Unders
12 Bar Muscle Ups
2 Rounds for Time - 14MIN Time Cap 

Again, we teamed up with WODprep to give you the tips & strategy on how to be completely ready!! Check out this video for 18.3 as well as for scaled and masters! 

*make sure to go to to read up on those movement standards*

  • Challenge yourself - the moment to Rx or PR!?
  • RX = Heavy skill WOD/ Scale = Engine WOD
  • Don't PANIC when you mess up!! Remember to breathe during your Double Unders 
  • Know how many MUs to do!! 
  • Don't SHOWOFF on the gymnastic movements 

Basically, you want to watch this whole video, its worth it!! Speaking of, WODprep is offering a FREE Complete 2018 Open Strategy Guide sent straight to you at 9 AM EST. All you have to do is sign up! How easy is that?? Did I mention it's FREE?? 

YOU GUYS!! Dumbbells again! I feel like they are going to be in every open workout! So that means, get yourself a pair of our WOD Nation Strength Wraps or Wrist Wraps. These will always come in handy especially with the Overhead Squats as well, you'll also need our WOD Nation Knee Sleeves! Making sure you finish those 20 squats in no time!! And you never know for the next open workouts, Castro might throw in another heavy lift??

There are 800 double unders in 18.3 WHOA so what you will definitely need is a great jump rope for all those double unders!! Check out our WOD Nation Double Under Speed Rope or if you are a beginner try out Attack Speed Rope

This is a guest post from Linda Hong, CF-L1 Certified, Eleiko Strength Coach and WOD Nation Team Leader. You can always expect to hear back from Linda about any inquires on WOD Nation gear. Linda is currently coaching at Crossfit Chiang Mai or traveling around the globe so catch her if you can! For more Linda, you can follow her on
 Instagram or email