If in 18.2 you burst your legs, in the 18.3 It is your shoulders who are going to suffer. And a lot. Dave Castro says that this third Wod of the Open CrossFit Games has been devised to sow confusion and panic among athletes. Don't panic! Let's see what you can do to get out of this exercise. Castro's track published yesterday on his Instagram account was not disenchanted. In addition to celebrating the International Women's Day, he left us thinking about the exercise he was going to play in the third week of the Open. Two flowers? Double flowers? That's ... double jumps.
The 18.3 consists of ...
2 Rounds for time with 14 minutes Time cap 100 Double Unders 20 Over Head Squat (52kg/36kg) 100 Double Unders 12 Ring Muscle Ups 100 Double Unders 20 Dumbbell Snatches (22.5kg/15kg) 100 Double Unders 12 Bar Muscle Ups We have said it at the beginning. This wod gives a breath to your legs, but it is your shoulders who are going to burn.
Remember to consult the Official Bases and Explanations of the WOD before executing it.
How to face 18.3?
Separately, the movements seem simple but you think that You are going to chain them over 14 minutes of time limit, the thing changes. Confusion and panic says Castro, except if you stop to think about a strategy. This is what we recommend, according to the advice of experts.
- Heat all movements well
- Do not use strength (although teacher Yoda says otherwise) and pulls technique
- Be constant and seek the perfection of the movement
- Do not alter yourself if you don't get the double jumps: relax, breathe and continue
- Prepare your shoulders conscientiously
- Take advantage of the transitions between movements to relax the shoulders and recover breath
What material do I need for this WOD?
An essential: the Rope. And if it is speed, like ours Bee Rope, much better. A Rope Light and fast will help you chain double jumps without tightening your shoulders too much. For the Ring and Bar Muscle Ups, the Grips Azor Grips They will allow you to keep the grip on the rings and rack. In complement, knee and dolls to protect and keep these joints stable.
Masters duel in the announcement live
The third live event of CrossFit This morning has taken place in Houston and has touched Masters duel. Neal Maddox, 40, has faced Kyle Kasperbauer, 35. The two Americans looked last year in the Games being each second and first, respectively. As you know, the CrossFit Games incorporated last year A new masters category for ages from 35 to 39. Although they take five years apart, This masters duel has been a maturity confrontation. We have been able to see the constancy, patience and perfection of Maddox Throughout 18.3; while Kasperbauer continued to hurry in the Du and failing as fatigue advanced.
What advice do we get from the confrontation?
It is better go more slowly and secure each rep than going fast, getting tired and failing. 18.3 is a wod of wear, tension and mental work To control each movement. With that, we recommend preparing your head, in addition to your shoulders, for this challenge. Surely if you detect your weaknesses and cease your strength to do well (read to use the technique instead of force) you can add more reps than you think. Indeed, it was this strategy that has allowed veteran Neal Maddox to take the victory with 718 repetitions, starting the third round of double jumps of the second round.
