A challenging fitness routine, designated Open Workout 18.1, requires participants to complete as many rounds as possible within a 20-minute timeframe. The workout consists of 8 toes-to-bars, 10 single-dumbbell hang clean and jerks, and a 12 to 14-calorie row, depending on gender.
Workout Details
Men are instructed to use a 50-pound dumbbell, while women will use a 35-pound dumbbell. Participants perform 5 clean and jerks with one arm before switching to the other. The workout is comparable to a previous routine, 180223.
Scaled versions of the workout are available for different fitness levels. An intermediate option substitutes hanging knee raises (chest level) for the toes-to-bars and uses a 20-pound dumbbell for women and a 35-pound dumbbell for men. A beginner option uses hanging knee raises (waist level) and an 8 to 10-calorie row, with a 10-pound dumbbell for women and a 20-pound dumbbell for men.
Strategy and Preparation
According to workout guidance, pacing is key to success. The strategy suggests rowing at a pace that allows for consistent work without leading to exhaustion. Participants are encouraged to aim for completing each round in under 90 seconds and each dumbbell set in under a minute.
Resources are available to assist with technique, including guides on kipping toes-to-bars, single-arm dumbbell hang clean and jerk cycling, and rowing technique. Participants are similarly encouraged to find a local CrossFit gym.
Frequently Asked Questions
What is the goal of Open Workout 18.1?
The goal is to complete as many rounds and repetitions as possible of the prescribed exercises within a 20-minute time limit.
Are there modifications for different skill levels?
Yes, You’ll see intermediate and beginner options available, which modify the exercises and weights to accommodate varying fitness levels.
What equipment is needed for this workout?
The workout requires a dumbbell (35 or 50 pounds, depending on gender), a rowing machine, and a pull-up bar.
How might individuals approach this workout if they are new to CrossFit or similar training regimens?
