Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed

10 minutes of low-intensity Assault Bike or Row @ 70%

and then…

Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)
Deep Squat Progressions x 5 reps

When the running clock reaches 8:00…

Upper Body Warm-Up

When the running clock reaches 10:00…

3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest

Rest 5-10 minutes, but stay warm.

Three sets of:
115/80 lb Overhead Squat x 5 reps
(bring your grip in each set)
Rest as needed

Followed by…

One to two sets at game speed of:
30 Double Unders
6 Overhead Squats (115/80 lbs)
3 Muscle-Ups
6 Alternating Dumbbell Snatches (50/35 lbs)
3 Bar Muscle-Ups

You should be hot and sweaty by the end of your warm-up piece ready to attack the workout!

“CrossFit Games Open Event 18.3”
Two rounds for time of:
100 Double-Unders
20 Overhead Squats (115/80 lbs)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35 lbs)
100 Double-Unders
12 Bar Muscle-Ups

  • Pablo García Rojo

    First essay 548 reps, one round and 84 du

    • Tino Marini

      Nice work Pablo!!

    • Seb Benisty

      Well done bro💪💪

  • Penny Weinberger

    Got my first kip muscle up!!!Had 4 more good ones which I Missed – I don’t know why I lost it as I was getting through the rings -maybe I need to squeeze the rings harder??
    Gonna go again Sunday-havnt trained really all week and my toothache turned out to be a nerve issue so lots of stress all week but now its all gonna be ok ..so waiting to smash it again Sunday and fight for each telcos were not quitters and we never give I or give up

    • Tino Marini

      Yeah Penny!! Awesome job getting that muscle-up!!

      • Penny Weinberger

        Yay..thanx tino!!! Now to keep them coming consistently !

    • John Foster

      Congrats on the MU!

      • Penny Weinberger

        Thanx John -esoecially when I didn’t think it would happen!!

  • Anthony Oriotti

    Back to training after a second flu in 2 months
    -> last time of my life I cut some calories in this period of the year.
    Will rethink my supplementation too (vitamins)

    No conditioning for a moment now, priority is to recover the lost strength

    A. Front squat up to 110kgs
    Then 5*[email protected],5kgs 3011 tempo

    B. Bench press 531
    Warmup [email protected] [email protected] [email protected]
    Works sets : [email protected] [email protected] [email protected]
    BBB sets : 5*[email protected]

    C. Bent over row pronated
    4*[email protected]

    • Penny Weinberger

      Good to see u back!!

    • Tino Marini

      Good to see you’re feeling better Anthony! Now its time to get that nutrition and recovery dialed in so you don’t get unwell again!

    • Seb Benisty

      Good to see you back bro… stay strong…
      putain ça m inquiétait de pas te voir sur les open… quelle poisse… j espère que ça va aller pour toi…

      • Anthony Oriotti

        Je suis tellement frustré de pas être à 100% en ce moment mais faut faire avec, merci bro 😉
        Ça ira mais les opens 2018 c’est mort.

        • Seb Benisty

          Bah tu sera encore plus fort l an prochain

          • Penny Weinberger

            He’s right Anthony!! Many more opens to come,many more chances to release the beast!!

            • Anthony Oriotti

              WE all together will be stronger 🙂

              • Penny Weinberger

                Amen! Ha..yes we are!!! Invictus comp blog beasts!!!

  • Seb Benisty

    1 full round + 100 DU… tie break 13’57 🤣🤣
    564 reps RX
    Happy with that… think it s a one and done
    Thanks invictus… good luck people… see you Monday.. 💪💪

    • Anthony Oriotti

      Nice score !

      • Seb Benisty

        Thanks bro

    • Tino Marini

      Nice work Seb!!

  • Gabe Colon

    1 round+100 dubs
    tiebreak 13:58

    walking is going to be fun tomorrow.

  • Ashton Frierson

    231 reps, tie break 7:52
    Needed that last muscle up and still improving on DUs

  • Zach (Socal)

    Haven’t been able to do a lot recently as my back still isn’t right but this was one I could move through.


    Good luck everyone

    • Tino Marini

      Good to see you back posting Zach. Sorry to hear your back still isn’t right. Have you had your back MRI?

      • Zach (Socal)

        Yeah – only thing it showed was some foraminal stenosis (right side) L4-L5-S1. May explain the issue but no one has been able to help improve the issue

  • Amin Khalek

    18.Shoulders: 496 Reps (1 round + 32 DUs).

    Barely missed the 500 rep club.

    MUs: 6 sets of 2. BMUs: 6/3/3. Snatches and OHSs unbroken. DUs very broken.

  • Dijar Ismail

    569 ouch!!

  • Matt Sabean

    564 TB 13:56

    DUBs were all 25s :/
    RMU- sets of 4
    BMU- two sets of 6
    Others UB

  • Sami Käyhkö

    Sprained my ankle on Wednesday evening and my knees have been bothering me for the last 3 months and I’m working on getting them checked out. I’m doing this tomorrow with the class, hoping it’s a good DU day because today wasn’t, also hoping for my first MU. This is going to be a interesting one this week.

    • Tino Marini

      Sorry to hear about your ankle Sami. Be safe with your knees. Sounds like you need to start looking after your body a little better. Dial in that recovery!

      Hope to see you get your first muscle-up!!

  • Wilson Hopkins (45-49)

    575, TB 12:31
    All DU, OHS, and DB snatches UB. 6/3/3 on ring MU. 3/2/2/2/2/1 on bar MU. Everything felt good but bar MU were slow. Shoulders are totally shot. Time for ice, Motrin, and rest.

    • Tino Marini

      Awesome work Wilson!! Great to see you back able to do muscle-ups again!

      • Wilson Hopkins (45-49)

        Thanks Tino. Not an every day event, but when it’s go time, I can muster everything for a single showing. Wish I had more of them in he tank, 18.3 otherwise is one I would love to go after and try to get to 2 rnds in 14.

  • John Foster

    “Open 18.3” = 510 Reps. 11:45 Tiebreak. Stayed fairly conservative. Happy. I’ll give it another go Monday and gamble with some bigger sets of gymnastics.

  • Gebriel Rutensköld

    757 reps. Held back a little. Repeat by sunday. Plan is to push a little bit earlier and only break dubs after ohs.

    • Tino Marini

      Solid first attempt Gabriel!

      • Gebriel Rutensköld

        Thanks Tino!

  • Joaky

    18.3 500 reps. A long time without do MU. I was very conservative. I felt myself good.

    • Tino Marini

      Good to see you back doing muscle-ups!

  • Justin Kuhar

    18.3. 580 RX bad du day broke them very often, paced ohs and cost me getting to the next set of du will re do this for sure. Ohs 10-6-4 Mu 4-4-4 BMU6-3-3 DBS ub. Ohs 8-6-2

  • Aron Megyik

    566 reps, but no rings, so both mu was on bar, no dumbells so used 24kg kb.
    Those muscle ups killed me, the second 12 reps took like 3ish min…😏 The plan was quick 6-6, instead of that i did 5-3-2-1-1

    • Tino Marini

      Need to strat training somewhere with rings dude! Still got a good workout in!

      • Aron Megyik

        I’m thinking about buying one, hanging on the tree somewhere and let’s go. I really don’t have much else choice 😀

  • Korey William Harris

    Really good workout for me but my lungs are just not there, all the movements felt great but this sickness hasn’t let up. Gave it my all just not there.

    559 13:42 tiebreaker

    • Tino Marini

      Still some solid work. Healthy I would think you were getting to the muscle-ups

      • Korey William Harris

        I’m not a redo type of guy. But this one is something I should do really well at. Considering giving it another go on Monday.

  • Carly Rivezzo

    564 (1+100 DU) tie break 13:57.

    Singles on the MU, OHS and snatches were unbroken. DU were broken from the start, 50/30/20, 40/30/20, then 25s.

  • Bruno Brousmiche

    550 reps TB 11’06

  • Fernando Villasenor (Can West)

    Struggle bus on the DU.

    1 full round though!

    Thanks invictus! Wouldn’t have been here without the awesome programming!

    • Tino Marini

      Need to learn to relax and use those double unders as a rest. Keep working on them. They will come!

      • Fernando Villasenor (Can West)

        Thanks Tino!

  • Corey Reutlinger

    431 reps RX (21 DUs short of the Bar MUs). (9:55 TB). OHSs went UB. Ring MUs done in sets of 3. Still proud of my efforts.

  • Dante Tuscai (27, MidAtlantic)

    18.3 – rx 800 reps
    Only broke one set of dubs and it was on round two.
    Round 1 – UB ohs,MU,Db snatch, 8/4 bar mu
    Round 2 – 12/8 ohs, 6/3/3 MU, 4 dB snatch
    I don’t think I’ll do this one again unless somehow my calves feel fine on Monday.

    • Tino Marini

      Thats a big score dude! Awesome work!

      • Dante Tuscai (27, MidAtlantic)

        Thanks Tino! Hope everyone crushes it tonight at FNL!

  • Matt Irwin

    18.3 – 609 reps, 12:29 tiebreaker

  • Trine Petersen

    Warm ups done.
    18.3. Got through 9 ring mu.
    First time doing ring mu in a workout

    • Tino Marini

      Yeah Tine!!!! Awesome work getting through those muscle-ups!!

  • Victoria Currens

    18.3- 658 reps. Pretty happy with this! Ring MU were small sets but everything went well after that

    • Tino Marini

      Great work Victoria!

  • Tim Coffield

    18.3 377 reps

  • Darin Kaiser

    685!!!!!!!!!!!! So stoked :). One and DONE!!

    Thank you so much for the programming! This week I feel like it paid off big 🙂

    • Tino Marini

      Yeah Darin! Awesome work!

  • Bronco

    617 12:15 tiebreak happy with that

    • Tino Marini

      Solid work Bronco!

  • Fred Bernier

    693 12:38 tie breaker pretty happy with that

  • Lyman Dickinson

    680 12:10 tiebreak I will redo this. Only had time for 10 minute Warm-Up poor sleep and nutrition due to work. Never felt like I got into a groove everything felt heavy and a little off.

  • Chase Leonelli

    18.3 569 13:45 tie break

  • Bryan Davies

    18.3) 533 – DUs suck

  • Blake Forcier

    A. Bottom’s up w/20lbs KB
    B. Kept bike over 80 RPMs for 30sec on.
    C. I was tired after this, haha.
    D. 455. My muscle ups were horrible, wish my hands didn’t get so sweaty.