man with kettlebell behind head

CrossFit Games Open Workout 18.3

Pop: Open Workout 18.3

For some reason, when I watched the announcement of Open Workout 18.3; this scene from Shrek came into my head and all I could think was ‘POP’. Double unders: POP. Overhead squats: POP. Ring muscle ups: POP. Bar muscle ups: POP. It’s not going to be tough as much as tricky for my current skill level!

For many, open workout 18.3 was going to be 14 minutes of double unders and maybe a few OHS. For others, a quick 220 reps and then several minutes of muscle up attempts. I knew straight away, for me it was going to be a slog for the first 220 reps, then as many RMU I could get in the remaining time and maybe onto a few more DUs. I was spot on; twice.

This workout is and was always meant to be a game changer. Dave Castro planned it to be one that hopefully nobody complete. He was spot on apart from two people; Dakota Rager and Josh Bridges. The second we know, the first not so much. But if you want to see someone absolitely nail a workout, watch Dakota Rager in action


Open Workout 18.3 2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 52.5kg OHS, 22.5kg DB snatches

Time cap: 14 minutes


Another repeat, another improvement. Better head for Open Workout 18.3. Double unders coming along nicely, I can do them this year anyway! I’m not at the point with them yet where I can discuss how to break up a set of 100 DUs. I did work hard in the WOD to just start again asap when I did trip up though, rather than taking my time to reset and rest.

My Score

Attempt 1: 227 reps.

Attempt 2: 229 reps, an additional 2 ring muscle ups.

Other Members Scores


CrossFit R560 Tralee Open Workout 18.3 scores Ladies


CrossFit R560 Open Workout 18.3 Lads Scores Table

Book your session, join the team and hit the next workout with us. Three down, two to go. Waiting for the wall balls or thrusters in 18.4. What’s your prediction?