Week 3 of the CrossFit Open: The Finale!

It’s the last week of the Open and to no one’s surprise, there are thrusters and pull-ups! This workout is a burner and gets progressively harder as you go. Hopefully we will see some firsts today – a double under, pull-up, chest-to-bar pull-up, bar muscle-up or even a heavy thruster. Come ready to have fun, breathe hard, and celebrate your accomplishments throughout the Open.

Open Workout 22.3

For Time:
21 Pull-Ups
42 Double-Unders
21 Thrusters (95/65 lbs)
18 Chest-To-Bar Pull-Ups
36 Double-Unders
18 Thrusters (115/75 lbs)
15 Bar Muscle-Ups
30 Double-Unders
15 Thrusters (135/85 lbs)
Time cap: 12 minutes

Logistics

Sign-up and come to class as normal. We’ll be running several heats per class, so you’ll do the workout during one and judge/cheer during the other. The coach will start with a quick briefing and make sure everyone is in a heat and then we’ll get after it.

Don’t forget that scores will need to be submitted by 5pm Monday to show up on our Fog City and CrossFit games leaderboards.

Strategy for 22.3

 Your strategy for this workout will vary depending on what your sticking point is. For many, it will be the bar muscle-ups. For others, it could be the chest-to-bar pull-ups or one of the thruster weights or double unders. Advanced athletes will need to keep moving to finish this. Plan to push the pace or dial it back to help maximize your ability to complete the most challenging movement.

Pacing

  • There is a tiebreaker time on this workout: it’s the time you complete the most challenging set of thrusters. Use this to your advantage. If you can’t do a movement or know that you are going to struggle, think about pushing the pace to get a good tiebreaker time and then taking a brief break before attempting the next movement.

  • Advanced athletes should consider performing the double unders, pull-ups, and lighter thrusters in large or unbroken sets to push under the time cap.

  • For everyone: starting off with manageable sets will be key to not hitting the wall. You’ll feel great in that first round, but be careful about going out too hard. 

 Movement Tips

 Pull-ups/Chest-to-Bar/Bar Muscle-ups

  • Think about the different kips for each movement: Chest-to-bar pull-ups will require a bigger arch, press-down, and push away than the chin-over-bar pull-ups. 

  • On the bar muscle-ups: focus on pushing down on the bar and getting your hips as high as possible before bending your arms and transitioning over the bar. This post breaks the movement down well. 

 Double Unders

  • There aren’t a lot of these, so take your time and aim to get through these in as few sets as possible.

  • If you trip up, stay relaxed. A few misses aren’t going to take up a lot of time, but getting flustered and missing a lot will. So take a deep breath before you restart them.

 Thruster

  • Know yourself: if these are a lighter weight, aim for big sets (1-2 sets). If the weight is heavy, breaking them into 2-4 sets will help save your shoulders for the other movements.

  • Stay tight at the bottom of the squat and DRIVE with your legs before finishing with the arms. 

 Scaling

  • If you are officially registered, you can always do 1 thruster at the RX weight (or a few pull-ups) to register an RX score and then complete the rest of the workout at an appropriate scaling level for you.

  • If you’re not entered, pick the heaviest thruster weight and the hardest pulling movement that you can perform and build backwards to select the weight and pulling movement for rounds 1 and 2. The coach can help you with options for this.

Other Resources:

Liz Terry