WOD Welder Blog

Prepare for the Crossfit Open Workouts

The Games have officially begun!  

This is a Live blog, we update it every week with new Open workout tips. Enjoy!


Open workout 18.4 has been announced! Could it be the year of grip strength??


For time:
21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225/155 lb.
15 handstand push-ups
9 deadlifts, 255/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk

Time cap: 9 min.

Initial goals/thoughts?? Get to the handstand walk.

DEADS - For us, breaking these deadlifts up smart is going to be key. Depending on your pull strength, look at breaking up your deadlifts early and often. The stronger you are, the longer you should potentially hand on to the bar but remember, it is the sheer volume of deadlifts in this workout that is going to get to you. I'd be looking at breaking this up into three's from the start and gauge how your body is feeling. Yes, it is only a 9 minute workout - but you want to make it past 3 min right? Plan your strategy accordingly and don't burn out on the deads too quickly.

HSPU - Given the fact that this is only a 9 min workout, we suggest breaking your hspu's into two sets max if you're able to. Coming down from the wall and getting back up chews up a lot of time, so stay up as long as possible without going to failure. Once you fail on these hspu's, your future looks pretty bleak.

HS WALK - For the lucky few that make it to the handstand walk, congrats! You just did a shitload of work in a very little amount of time. Is your posterior chain going to be on fire? Probs. Are your shoulders tired? Probs. So now if you can get inverted, you just have to go. Try and bust out as big a distance as possible once you kick up into your hs walk and take minimal rest if you fall out. 

PUSH PRESS - For those who are doing push presses, also keep in mind that once your shoulders are overly fatigued it is hard to get them back. Similar to the hspu, it takes a good amount of time to clean the barbell back up to your shoulder if you drop it. Strategically think about how you are going to break your sets up so that you don't drop the bar with only a few reps left in your set. There's nothing worse than dropping the bar with 2 or 3 reps remaining and having to pick it back up again.

We're having fun watching these workouts take place, and this one is certainly a doozy. Good luck out there and stay safe!

What to use post workout: 
This workout is going to require the use of chalk (a lot of it for your chalk monsters), which will dry out your skin even more so than the deadlifts themselves. Use the w.o.d.welder Hands as Rx Cream to replenish the moisture lost during the workout and to keep your skin flexible.
We'll see you next week. 



Open workout 18.3 has been announced! We're rapidly typing and developing strategies, here's what we think...


100 Double Unders
20 Overhead Squats
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 Dumbbell Snatch
100 Double Unders
12 Bar Muscle Ups

2 rounds for time. 14 Min time cap

...YIKES! We may be biased, but has hand care ever been so relevant in a workout?? Before we dive into how to care for your hands leading up to this event and afterward, let's talk strategy. 

DU's - For those that are great with a rope - a jump rope that is, congrats ya'll. It's your time to shine. The best in the world are going to go for these unbroken, for the rest of us we suggest breaking the double unders up QUICKLY. Just enough time to shake out the calves if you need to and take a breath. However, for those looking to snap off a good time, you shouldn't be looking at breaking more than two times per 100 DUs. Conscientiously breath while you're jumping, go to your happy place. For the sake of not repeating ourselves in the next couple paragraphs, every time you pick up the rope try and repeat your first round in terms of speed and consistency breaking it up.

OHS - Just go. Set a nice pace for yourself whether that be fast or moderate and get the 20 reps done. Dropping the barbell on these will cost you some serious time that you'll need for the next movement...

Ring MU - Boy Oh Boy. First muscle ups of the season and we're starting on the rings. For many folks, this is where we'll get caught up. Magical things happen in the Open but if you've never done 12 muscle ups in a row now is not the time to go for them. Break these up however you can while preserving your grip. Your hips may be a little fatigued from the OHS depending on skill level, so keep that in mind when you hop on the rings for your first attempt. As mentioned before, grip is super important on this. If you feel your hands start to slide around in the rings a little, hop off and shake it out to preserve grip strength. A rip is destined to happen the more friction you have on the rings, and we don't want you to rip, especially this early in the workout. 

DB Snatch - Here we are again with the DB Snatch. Much like the Overhead Squats, this isn't the movement that is going to make or break you. We suggest busting these out as quickly as possible making sure that you're utilizing your big muscle groups to move the weight. Lift with the legs, drive with the hips and finish with the arms. If you pull too hard on these you're really going to mess up the pull necessary on the second round of this workout for the muscle ups. 

Bar MU - Muscle ups again?! The good news is that for most people, bar muscle ups are easier than ring muscle ups. Depending on how your grip feels to this point is how we recommend breaking up the set of 12. If you feel fresh, go for a bigger chunk, preferably 6 or 7 reps so you can preserve time for your next round. Again, if you feel your grip start to go, hop off and shake it out. A rip here could also be devastating because guess what, you now have to do this all over again. 


What to use post workout: 
If your hands are on fire from all the friction, immediately apply the w.o.d.welder Solid Salve for relief when you're finished. If you ripped, clean your rip with antibacterial soap as soon as possible and then apply our salve. Feel free to reach out to us at info@wodwelder.com if you have any questions, we'd love to help.
This workout is going to require the use of chalk, which will dry out your skin even more so than the movements themselves. Use the w.o.d.welder Hands as Rx Cream to replenish the moisture lost during the workout and to keep your skin flexible.
If you're late to the game and don't currently have a hand care routing, this workout could potentially bring your lack of hand maintenance to light. Respect your hands for the incredible tools they are and grab the w.o.d.welder 3 Step Hand Care Kit today. We'll see you next week. 


Open workout 18.1 has been announced! Here's what we think...


 8 Toes To Bar

10 Dumbbell Hang Clean & Jerks (5 each arm; men use 50lbs, women use 35lbs)

14/12 Cals on the rower

AMRAP20 (As many reps as possible in 20 minutes).

A triplet! For those not heavily involved in Crossfit or functional fitness, a triplet is a workout consisting of three movements repeated over a predetermined amount of time. 

What's spicy about this years first workout is that we have a new movement - the dumbbell hang clean and jerk. This movement is completed by bringing the dumbbell to hip height, using your hips to move the db up to your shoulders and then driving the db overhead achieving full lockout. The rest of the workout is pretty self explanatory, and will come down to setting a good pace. Here's some of our thoughts! 

The single arm db clean and jerk is an asymmetrical movement, meaning only one side of the body is dominating this movement at a given time. A strong core, particularly the oblique is necessary to complete numerous reps. Keep breathing in mind, and be sure to engage your core when cycling the dumbbell. 

This workout is LONG! 20 minutes is plenty of time to smoke yourself, so don't do it. Shoulder fatigue is imminent if you come out too hot. Something to keep in mind - typically we've seen alternating dumbbell movements but not the case this year. The db movements are completed five reps at a time, opening up the door to really smoke your non-dominant arm. Test the movement before hand and make sure your non dominant arm is functioning as efficiently as possible to avoid fatigue. If you've been doing your single arm db presses consistently, this won't be as much of a problem. For those that haven't been doing single arm db presses, try pacing your off-arm so that the db isn't flying outside of a vertical plane and wearing out the small stabilizing muscles in your shoulder. Efficiency, efficiency, efficiency.

One more thing to keep in mind is grip fatigue. Although the toe to bar only consists of 8 reps, over the course of 20 minutes that can become taxing. Add in the factor of holding the dumbbell and rowing...could be painful. While on the rower or at the top of your jerk, think about releasing your grip. If only for a brief second, it will help save your forearms for the long haul. This will be easier on the row, but also capable on the db c&j. Once the db is to your shoulder and stacked over your wrist and your elbow, if you can keep the movement pattern vertical enough it should stay in your palm without having to fully grip the handle. 

What to use post workout: 

If your hands are on fire from all the friction, immediately apply the w.o.d.welder solid salve for relief when you're finished.

This workout is going to require the use of chalk, which will dry out your skin even more so than the movements themselves. Use the w.o.d.welder Hands as Rx cream to replenish the moisture lost during the workout and to keep your skin flexible for 18.2.

For those of you that rip during this workout...we told you so. Grab the w.o.d.welder 3 Step Hand Care Kit today and we'll see you next week. 

Happy Fitnessing! 
-w.o.d.welder Team