CrossFit Open 22.3

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 22.3

For time:

21 pull-ups 42 double-unders 21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders 18 thrusters (weight 2)

15 bar muscle-ups 30 double-unders 15 thrusters (weight 3)


View movement standards and scorecard here.


Rx 43/29, 52/34 , 61/38 kg.

Scaled Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then chest-to-bar pull-ups. Single-unders. 29/20, 38/25 47/29 kg.

Teens 14-15 29/20, 38/25 47/29 kg.

Scaled Teens 14-15 Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then chest-to-bar pull-ups. Single-under. 20/15, 29/20, 38/25 kg.

Masters 55+ Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then chest-to-bar pull-ups. 29/20, 38/25 47/29 kg.

Scaled Masters 55+ Jumping chin-over-bar pull-ups, then jumping chest-to-bar pull-ups, then chin-over-bar pull-ups. Single-unders. 20/15, 29/20, 38/25 kg.


Stimulus

This is a sprint workout, and it's heavy on the legs and shoulders. You can get blown up in this workout too soon... so you need to be mindful that the loading and complexity drives up faster than it might look on the list. For athletes who struggle at higher heart rates or overall capacity...there needs to be a lot of discipline to hold back! Fast through the lighter/lower skill movements, but keep gas in the tank so we can keep pushing hard through rounds 2 & 3 - performance in the heavier sets of this workout will separate the scores.



Strategy

How you approach getting there will vary athlete to athlete. The athletes with higher capacity need to push hard to get there. The athletes worried about the intensity...need to pace, breath, control, and be smart. Let's consider two pathways:


Athlete 1: Gymnastics game is strong. We're looking at a sub 10 minute finish. In tackling the workout, everything should be unbroken up to the chest to bar pull-ups. At this point, the separating factor will be who can hold on for longer, who can come back to moving faster, and who is being smarter. Small sets with short, planned breaks will be the best option. Avoid going to max effort on any movement as this leads to a breakdown to technique which will be costly on time, effort, and your overall mindset.


Athlete 2: Struggles with gymnastics. This will likely be a 12-minute AMRAP. We want to push on the Double Unders and thrusters, then be conservative on the gymnastics. Aim for very small sets on the gymnastics (1-3 reps/set) to maintain quality movement and keep our heart rate down which minimises no-reps.


Finally, efficiency on the Thruster is ESSENTIAL. You can not let the barbell drag you forward or let it pull down on your body. This will break you down faster than keeping the bar high on the body and using the big movers of the body to move the weight.


Movement Tips

This is a non-stop, all gas + no brakes (or breaks!) workout so we're expecting technical breakdown. Check out movements tips from our Senior Coach Eoin Donnelly below to bring your best performance to Friday Night Lights. Oh, and if you're planning on getting your first Bar Muscle-up this evening, make sure you check out our Bar Muscle Progressions.





Best of luck, and we look forward to seeing you on the leaderboard!