CrossFit Games Open 18.3 Workout Tips & Strategy Including First Muscle Up Tips. How to approach this workout and a look at the false grip and the kip and setup for bar/ring muscle ups. This one is all about managing fatigue and being sensible from the get go.

WORKOUT 18.3 is:

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

Time cap: 14 minutes

VARIATIONS

Rx’d: (Ages 16-54)

Men perform 115-lb. OHS, 50-lb. DB snatches

Women perform 80-lb. OHS, 35-lb. DB snatches

Scaled: (Ages 16-54)

Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups

(for both MU sets), 35-lb. DB snatches

Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups

(for both MU sets), 20-lb. DB snatches

Teenagers 14-15:

Boys perform 75-lb. OHS, 35-lb. DB snatches

Girls perform 55-lb. OHS, 20-lb. DB snatches

Scaled Teenagers 14-15:

Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups

(for both MU sets), 20-lb. DB snatches

Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups

(for both MU sets), 10-lb. DB snatches

Masters 55+:

Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets),

35-lb. DB snatches

Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets),

20-lb. DB snatches

Scaled Masters 55+:

Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups

(for both MU sets), 20-lb. DB snatches

Women perform single-unders, 35-lb. OHS, jumping chest-to-bar

pull-ups (for both MU sets), 10-lb. DB snatches

Follow us here:

https://www.instagram.com/_phil_hope/

https://www.facebook.com/PhilHopePT/

https://www.instagram.com/tom_blay/

The CrossFit Open 2018 continues with 18.2. Starting with a quick leg/lung burner ending with a BIG clean. Tips, strategies and pacing all included in the video.

WORKOUT 18.2 is:

12 Min Time Cap

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats

Bar-facing burpees

WORKOUT 18.2a

1-rep-max clean

Good luck guys!

Follow me here:

https://www.instagram.com/_phil_hope/

https://www.facebook.com/PhilHopePT/

Follow Tom:

https://www.instagram.com/tom_blay/

Tom takes on CrossFit Open Workout 18.1...again, and I take you through my CrossFit Gymnastics Workout for this week which includes some scales and progressions for box around the worlds/ Conan's, feet on a box pike ring pushups and parallette pushups and L sit holds.

Todays CFG WOD is AWESOME for building strength, stability and confidence for handstand walking and HSPUs. By utilising the rings and parallettes we challenge the stimulus in a different way and get some more range of movement in the HSPU/Pushup movements.

Todays workout is:

Warmup -

Bear crawl forward

Bear crawl backwards

Compression drag

Inch worm with Pike PU

x2 Rounds

A)

Around the world 180 and back every “step” perform HSPU on box

x4

B)

Feet on box ring pushup x8

x5 Sets

C)

On Parallettes or KBs:

10 Pushups

shoot through

10-20 sec L sit

x5

Scales and progressions included in the video. I hope you have fun following along with these workouts and they give you the edge for your gymnastics movements in your WODs.

Get after it guys, as always leave a like and subscribe to stay up to date with these videos :)

Song by The Calimocho Club - Roll The Dice

https://open.spotify.com/track/3lEVgRiGH2AEKb0iQeUSDI

Follow me here:

https://www.philhopehq.com/

https://www.instagram.com/_phil_hope/

https://www.facebook.com/PhilHopePT/

The CrossFit Open 18.1 is here! Here are mine and Tom's best tips and strategies for smashing this workout. Check it out and get after it! Let us know how you get on and share your BEST tips in the comments below :)

Strategy videos being posted each week, make sure to SUBSCRIBE to get notified and stay up to date.

18.1 is:

Complete as many rounds as possible

in 20 minutes of:

8 toes-to-bars

10 dumbbell hang clean and jerks

14 / 12-cal. row

VARIATIONS:

Rx’d: (Ages 16-54)

Men use 50-lb. dumbbell

Women use 35-lb. dumbbell

Scaled: (Ages 16-54)

Men perform hanging knee-raises, use 35-lb. dumbbell

Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:

Boys use 35-lb. dumbbell

Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:

Boys perform hanging knee-raises, use 20-lb. dumbbell

Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:

Men use 35-lb. dumbbell

Women use 20-lb. dumbbell

Scaled Masters 55+:

Men perform sit-ups, use 20-lb. dumbbell

Women perform sit-ups, use 10-lb. dumbbell

Follow me here:

https://www.instagram.com/_phil_hope/

https://www.facebook.com/PhilHopePT/

Follow Tom Here:

https://www.instagram.com/tom_blay/

CrossFit Gymnastics Workout | WODVLOG 19/2/18 | False Grip Pullups | Ring Dips | Toe To Bar scales and progressions.

We are taking it slow and steady today holding in vital positions, false grip pullups on the high rings with a 5 second pause at the top to strengthen the top pull position, moving on to strict ring dips with a 5 second negative to further strengthen the dip position and build some strong pecs, triceps and shoulders and then finishing off with some TTB work, The CrossFit Open 2018 is THIS WEEK, and we are likely to see some Toes To Bar so it's good to get some volume in this week so we are going every 30 seconds rather than EMOM! (Every minute on the minute)

All your scales and progressions are included in the video with demonstrations and full warmup.

Workout listed below:

Warmup:

10 sec OH Hang

10 sec UH Hang

10 Goblet Squats

5/5 Alt KB Rows

10 Toes to KB

x3

A)

False Grip pull up with 5 sec hold

or toe spot pull-ups hold for

5 sec at sternum (knuckles together)

x3

x5

Try to use all arms when pausing, using toe spot only as little as you can

B)

Ring Dip with 5 sec negative

x5 Reps

x5

C)

Every 30 sec for 6 mins:

5 TTB

As always guys, leave a like if you took something away, Subscribe to stay up to date with all these videos and comment to get in touch.

Get after it!

Follow me here:

https://www.instagram.com/_phil_hope/

https://www.facebook.com/PhilHopePT/

This weeks CrossFit Gymnastics WOD VLOG workout includes some scales and progressions for the handstand pushup (HSPU)(feet on box pushup, pike pushup), rope climbs(lying rope pulls) and chin ups (chin over bar holds, negative chin up).

These workouts will be programmed and posted weekly with scales and progressions so all abilities will have the opportunity to get some CF Gymnastics work into there daily programming, focusing on skill progression and building strength in the bodyweight movements.

Full workout is listed below including a warmup, check it out, give it a go and let me know how you get on.

Check out my Rope Climb Foot Clamp Tutorial here:

https://youtu.be/0sjsZFK_0BE

Warmup:

5x scap Pulls

10x pike pushups

15x tuck crunch

20x cat cows

x2

A1) Build to 1rm chin up

then…

A2)

x3

drop to 50%

max reps chin ups

B)

5 HSPU

1 Rope Climb

10 HSPU

2 Rope climb

15 HSPU

3 rope climb

20 HSPU

4 rope climb

25 HSPU

5 rope climb

Scales:

Chin up = max chin over bar hold or negatives

HSPU = Feet on box pushup or pushup

Rope Climb = lying rope pulls

Follow me here:

https://www.philhopehq.com/

https://www.instagram.com/_phil_hope/

https://www.facebook.com/PhilHopePT/

My best tips on how to kipping ring dip for CrossFit and the 3 biggest mistakes in the strict ring dip and ring pushup. Make sure you're getting the most out of your strict progressions and not selling yourself short when performing them. I take a look at how to set the rings up appropriately, positions to hold and progressions. Finally taking a look at the kip for the kipping ring dip.

I hope this helps you get STRONG on the rings

Leave a like, subscribe and comment to get in touch

Cheers Guys!

Follow me here:

https://www.instagram.com/_phil_hope/

https://www.facebook.com/PhilHopePT/

https://www.philhopehq.com/

The CrossFit Open 18 is nearly here, I have compiled my 5 favourite tips, strategies and things to be working on to make sure you put in your best scores for the Reebok CrossFit Games Open 2018.

Maybe 18.1 will be your first CrossFit Open workout or you're a seasoned veteran looking to beat last years score.

A look at wasting time and effort doing a rep just for your judge to give a big NO REP, barbell cycling, movement standards and things to be thinking about heading into the CrossFit Open.

KEEP YOUR EYES PEELED! over the coming weeks, myself and fellow 3D Coach Tom will be posting tips and strategy videos for all 5 of the 2018 open workouts starting naturally with 18.1 Explaining how best to attack the open workouts and place as best you can on the leaderboard.

Leave a like if you took something away from this video,

Subscribe to stay up to date with future tutorials

and leave a comment to get in touch.

Follow me here:

https://www.philhopehq.com/

https://www.instagram.com/_phil_hope/

https://www.facebook.com/PhilHopePT/

What is the CrossFit Games Open 2018? 16.5, 14.3, 15.2..what are all these numbers?

Last week I posted on my facebook asking who was taking part in this years CrossFit Open. Many replies were from members at my gym here in Manchester, Reebok CrossFit 3D. Mostly confusion about what it is, am I good enough to enter, whats the entry level and so on. I have answered most of the big questions starting out simply with...what is the CrossFit Open 2018.

Sharing some of my complete failure stories from years before and how that didn't put me off but made me better in the gym. I think any CrossFitter who's thinking about signing up should just GO FOR IT! Check the video to see why :)

KEEP YOUR EYES PEELED! over the coming weeks, myself and fellow 3D Coach Tom will be posting tips and strategy videos for all 5 of the 2018 open workouts starting naturally with 18.1 explaining how best to attack the open workouts and place as best you can on the leaderboard.

Subscribe to get notified when a new video is launched and support my channel :)

Get in touch in the comments

Todays tutorial is all about the foot clamp for the rope climb. In my opinion the BEST foot clamp for rope climbs for CrossFit workouts.

Why? It's efficient and you're going to save so much energy in your arms allowing you to get back onto the rope due to less fatigue.

If you're a complete beginner to CrossFit or rope climbs this tutorial breaks it down into small steps and builds all the way up to the top of the rope if you will!

If you already have rope climbs check the video out anyway, this may give you something new to work on or focus on.

Patience is a virtue with rope climbs, persevere and you WILL get them and become a rope climbing ninja.

As always leave a like on the video and Subscribe to get notified when a new video is released. Lets chat in the comments.

Follow me here:

https://www.instagram.com/_phil_hope/

https://www.facebook.com/PhilHopePT/