18.5 Is Here and We Don’t Have a New Movement. Instead, We Have a Repeat, Repeat.

by | Mar 23, 2018 | CrossFit |

*WORKOUT 18.5 = 12.5 = 11.6*

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
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.

*Men use 100 lb.
*Women use 65 lb.

As with all of the Open workouts this year, whether you’re planning to do this one Rx or Scaled, it will be important to focus on your shoulder mobility and core stability prior to your movement-specific warmup. If you’re coming into the workout from work at your desk job or fresh out of bed, also pay extra attention to wrist mobility for thrusters.  Again, I really like @CrossFitTraining suggestions for their movement specific warm-ups to perform after your GIGs for 18.5.

Body Gears GIGs for 18.5:

  • Wrist extension stretches in quadruped
    • Add traction/mobilization with a powerband if needed
    • While on your hands and knees, make sure they are shoulder and hip-width apart
    • Slowly rock forwards until you feel a stretch through your wrists then slowly rock back
    • You can also flip your hands around so your fingers are facing your knees and gently rock back and forth in that position
    • To increase the intensity of the stretch, place a band around your wrist, anchoring it to a pole or your foot

  • Pec lacrosse ball smash with scorpion stretch
    • change the angles of your arm from 90 to ~145 degrees to achieve a good stretch in your handstand push-up range
    • Place the lacrosse ball underneath your pec area while laying face down on the ground with your arm out-stretched at about 90deg
    • Your opposite leg will reach behind you so that you are twisting away from the outstretched arm
    • You can move the arm at varying angles to increase the overhead stretch
  • Squat stretch holds 10×10”
    • Perform an air squat to full depth
    • Spend some time at the bottom of the squat to open up hips, shifting from one foot to the other, or using elbows against the inside of your knees to improve hip mobility
    • You can also perform with your hands in overhead squat position against the wall

  • Serratus and lat lacrosse ball smash or foam roll with arm outstretched overhead
    • Place the lacrosse ball or foam roll at the muscles near the lowest part of your shoulder blade while laying on your side with your arm overhead
    • Roll over the foam roll or ball for increased mobilization at the serratus/lat muscles
  • Infraspinatus punches 3×12
    • Each side using an orange/red powerband or Crossover Symmetry
    • Anchor a stretchy band to a squat rack or door at shoulder height
    • Bring the arm up parallel to the ground from the side with the elbow bent so the palm faces the band
    • Grasp the band and move backward until there is sufficient tension in the band
    • Keep the arms parallel to the ground and the hand in line with the shoulder
    • Slowly bend and straighten the elbow while resisting the band pulling the hand forward
  • Rolling: hollow hold to superman hold x10 (be sure to practice rolling to both directions)
    • Lay on your back in a hollow hold position with your arms overhead and your legs 6-12inches off the floor
    • Roll yourself from this position to your stomach with your arms overhead and legs still hovering above the ground
    • Then, roll back onto your back into the original hollow hold position. Be sure to roll each direction
  • High to low planks 2×10
    • Begin with feet and elbows on the ground
    • Raise or lower the hips to the position of maximum difficulty keeping the tailbone curled under
    • Push through the elbows to engage your serratus anterior muscles
  • Serratus foam roll at wall holds 3×30”
    • Set the scapula and place the forearms on the foam roll without increasing the thoracic spine flexion
    • Using the serratus anterior, slide the elbows to the wall within the range of motion available
    • Keep the pectoralis muscles soft

Good luck out there! And be sure to check out our Gearing Up With Body Gears podcast for tips on recovery! Also, check out our blog on “Preparing Yourself for the CrossFit Open” and don’t forget we will be at Clark St Crossfit for 18.5 from 6-8 pm.


Authored by Dr. Elizabeth J. Racioppi PT, DPT, WOMEN’S HEALTH SPECIALIST, CROSSFIT LEVEL 1 TRAINER

As always, none of this information replaces the expertise of a Licensed Physical Therapist. Most states allow direct access to physical therapy, so if you are experiencing an injury, it is best to seek evaluation so that you can properly prepare based off of your specific needs.

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