The first workout of the 2018 CrossFit Open is a long one. At 20 minutes, you can expect this to be a mental grind. Here are a couple tips to help you maximize your performance in this workout.

Rx Men Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row

Men use 50-lb. dumbbell

Scaled Men Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
14-cal. row

Men use 35-lb. dumbbell

Rx Women Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
12-cal. row

Women use 35-lb. dumbbell

Scaled Women Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 hanging knee-raises
10 dumbbell hang clean and jerks
12-cal. row

Women use 20-lb. dumbbell

Don’t forget to have fun with this workout.
The CrossFit Open is a celebration of all the amazing thing of which you are capable. We care more about your effort than your outcome, and you should care more about the process than the product.

– Coach Morgan