The CrossFit Open is here! Within this article you can find the workout variations, strategy guides & much more to set you up for success. Bring your best effort, and if you're in the area make sure you drop-in to Chalk to watch Friday Night Lights in action.
Open Workout 22.1
Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches
15 box jump-overs
Rx Wall Walks, 22.5/15 kg Dumbbell, 24/20" Box.
Scaled Scaled Wall Walks, 15/10 kg Dumbbell, 24/20" Box. Step-ups allowed.
Teens 14-15 Wall Walks, 15/10 kg Dumbbell, 24/20"
Scaled Teens 14-15 Scaled Wall Walks, 10/5 kg Dumbbell, 24/20" Box. Step-ups allowed.
Masters 55+ Wall Walks, 15/10 kg Dumbbell, 24/20" Box. Step-ups allowed.
Scaled Masters 55+ Scaled Wall Walks, 10/5 kg Dumbbell, 24/20" Box. Step-ups allowed.
View movement standards & scorecard here.
Stimulus
This is a threshold workout. This means we need to find the upper limit pace you can sustain during a workout without needing to slow down. For competitive scores, the athletes MUST move at a high pace throughout this workout. Movements should be unbroken the entire way while monitoring shoulder fatigue. For athletes competing for fun, keep the movements efficient and crisp. Breathe through the DB Snatch and Box Jump overs so we can minimise rest on the wall walks - all those tiny breaks add up!
Strategy
This workout is all about sustainability and not letting the shoulders or lungs get the best of you so avoid a sprint start; find your pace and stick to it! Each round to be almost the same pace and we can use the clock to our advantage - have timestamps for each movement and try to stick to it. This means holding back in the early rounds, then learning to dig deep through the last 5 minutes.
Movement Tips
Shoulder, Lungs, and Low Back will definitely get LIT UP in this workout. One of the biggest factors in this workout is keeping the midline integrity of the Wall Walk so make sure you check out Eoin's (Senior Coach at Chalk) movement tips for 22.1.
Best of luck, and we look forward to seeing you on the leaderboard!