• Nela CrossFit Eagle Rock (map)
  • 4662 Eagle Rock Boulevard
  • Los Angeles, CA, 90041
  • United States

Here goes the most difficult Open workout (technically speaking) possibly ever.  So, take a deep breathe, and know you are like many of us thinking..."Holy Crap I'm not sure I can do the ...".   Do what you do every day you "Just Show Up" and chip away at this workout.  Movements in this workout were scaled to force athletes to do single attempts on certain movements.  Be patient with yourself and break each movement up into sustainable chunks.

This 14 minute workout is going to be a lot of double unders, followed by Overhead Squats, a ring movement, Dumbbell Snatches and then a pull up bar movement.   Levels are as follow:

2 Rounds for time:

100 Double unders L3: 80 L2: 50 L1 Singles

20 Overhead Squat Rx: 115/80 L3: 95/63 L2: 63/43 L1: 33/15

100 Double unders L3: 80 L2: 50 L1 Singles

Men: 12 Ring Muscle ups L3: 12 Ring Dips (no band) L2: 12 Ring Dips (Red band) L1: 12 Ring Dips (Blue band)

Women: 12 Ring Muscle ups L3: 12 Ring Dips (Red band) L2: 12 Ring Dips (Purple band) L1: 12 Ring Dips (Green band) 

100 Double unders L3: 80 L2: 50 L1 Singles

20 DB Snatches 50/35 L3: 40/25 L2: 25/15 L1: 15/10

100 Double unders L3: 80 L2: 50 L1 Singles

Men: 12 bar muscle ups L3: 12 bar muscle ups L2: 12 Chest to bar pull ups L1: 12 pull ups

Women: 12 bar muscle ups, L3: 12 Chest to bar pull ups L2: 12 pull ups L1: 12 pull ups (Green band)

Sign for your heat here:

Notes:

There are movement standards for each movement, so make sure you are aware of the expectations:

https://games.crossfit.com/workouts/open/2018#movementStandards

Cliff Notes:

Double Unders: Two revolutions under each foot to count

Single Unders: One revolution under each foot to count

Overhead Squat: You may squat snatch the first rep, but it is not required.  At the bottom: hip crease below knee crease and at the top full locked out position includes hips, knees and arms with bar directly over your body.

Ring Muscle ups: Must start with elbows locked out and feet off of the ground.  At the top athlete must lock elbows out at the top.

Ring Dips: Must start with elbows locked out at the top of the ring dip and then shoulders must be below elbow.  If you are permitted to use a band, it must be attached to one ring and your hand must hold it on the other ring.  One knee is permitted on the band at a time.

Dumbbell snatch: Dumbbell starts on the ground and must make one continuous motion to full lock out of your knees, hips and arms with dumbbell directly overhead.  You must alternate hands after each rep.  You can change hands after the dumbbell is on the way back down and is past your head. The non-lifting hand or arm are not allowed to be in contact with your body at any point during the lift.

Bar Muscle up:  

Must start with arms fulling extended and feet off of the ground.  At the top you must have your arms fully locked out.  Rx must follow CrossFit Games rules, L3 will be allowed to use other parts of their arm and may take their hands off of the bar during the movement (if needed).

Chest to bar pull ups: Must start with arms fulling extended and feet off of the ground.  At the top athlete must clearly come in contact with the bar below their collarbone.

Pull ups:  Must start with arms fulling extended and feet off of the ground.  At the top athlete must clearly get their chin over the bar.