Dave Castro presented 3 potential workouts for CrossFit Open Workout 18.5 and the winner was a repeat of 11.6 – here is what you need to know if you are scaling the WOD.
CROSSFIT OPEN WORKOUT 18.5
SCALING FOR WOMEN
Workout 18.5 = 12.5 = 11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Women use 45 lb.
SCALING FOR MEN
Workout 18.5 = 12.5 = 11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 jumping chin-over-bar pull-ups
6 thrusters
6 jumping chin-over-bar pull-ups
9 thrusters
9 jumping chin-over-bar pull-ups
12 thrusters
12 jumping chin-over-bar pull-ups
15 thrusters
15 jumping chin-over-bar pull-ups
18 thrusters
18 jumping chin-over-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Men use 65 lb.
OTHER VARIATIONS
Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups
Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups
Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups
The athlete’s score will be the total number of repetitions completed before the time cap expires.
NOTES
This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 3 thrusters, then 3 chest-to-bar pull-ups. The athlete will repeat this couplet, performing 6 thrusters and 6 pull-ups, 9 and 9, 12 and 12, and so on, until the 7-minute time cap.
EQUIPMENT
Barbell
Collars
Plates to load to the appropriate weight for your division*
Pull-up bar
* The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 45 kg (100 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).
For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.
VIDEO SUBMISSION STANDARDS
Prior to starting, film the pull-up bar, plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.
More information, Quick check: https://games.crossfit.com/workouts/open/2018/5?division=2&workout_type=scaled