After 5 long weeks, CrossFit has delivered it's final workout of the 2018 CrossFit Open, and as expected, it's going to be a brutal test of lung capacity and strength. The month-long, world-wide celebration of fitness has been a mental and physical test of strength for over 200,000 athletes. There have been the highest of highs and some extreme lows, in an event that has been custom built to test participants and spit out a bunch of elite winners.
For this final round, in a CrossFit Open first, the workout choice was up to the competitors, with a Facebook vote open to the public. Given three equally tough workout choices, followers were allowed to vote for 3 past CrossFit Open workouts. All involved a chest-to-bar movement, and either a thruster or overhead squat. Rep schemes and times were all altered however.
The eventual winner was a 7 minute AMRAP (As Many Rounds As Possible) starting with 3 reps of each movement, steadily increasing by 3 each round. While this may sound an easy task to begin with, the more elite competitors will end up stringing upwards of 21 chest to bars and thrusters together. Gassy.
If you don't think 7 minutes is a long time, try this workout. The minutes will crawl as slowly as you will once you've finished the workout.
View the final workout below and enjoy the inevitable burn that will follow. Our advice this week: pace yourself, and remember to breathe.
Complete as many reps as possible in 7 minutes of:
3 chest-to-bar pull-ups
6 chest-to-bar pull-ups
9 chest-to-bar pull-ups
12 chest-to-bar pull-ups
15 chest-to-bar pull-ups
18 chest-to-bar pull-ups
*This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
**Use 45kg for the thrusters.