CrossFit 22.1: Here we go! The CrossFit Open is starting in 3…2…1…!

Get excited! The Open is starting with a classic CrossFit triplet:

Open 22.1 Workout

AMRAP 15 Minutes:

  • 3 wall walks

  • 12 dumbbell (DB) snatches (50/35 lbs)

  • 15 box jump-overs (24/20 inches)

Logistics

Sign-up and come to class as normal. We’ll be running two 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.

If you haven’t already, check out the CrossFit Games site for the full details on the workout and to sign up! Scores will need to be submitted by 5pm Monday to show up on our Fog City and CrossFit games leaderboards.

Strategy for 22.1

This workout is all about your pacing!

  • Keep a smooth pace throughout. Start at a steady pace and pick it up as you go if you’re feeling good. More advanced athletes can do a fast first round, then settle in for the middle rounds, then pick it up for the last few minutes. (Think about it like how you would run a 5K – hard to start, settle in, then rev it up to finish.)

  • Make sure you’re ready for the wall walks before you go – no failing here! 

  • Move steadily through DB snatches and box jumpovers.

Wall Walks

  • Think about getting into downward dog to start off the wall walk, then kick your feet up the wall

  • Keep an active shoulder throughout with your elbows locked out.

  • Look at the wall as you approach it, with your chin tucked

DB Snatch

  • Focus on using your legs on your snatches to save your shoulders for the wall walks.

  • Set up with your chest and eyes up, keep the DB close, and finish with a strong punch overhead

Box Jumpover

  • For the best efficiency, turn on the top of the box

  • Take advantage of the forced step-down to get yourself in a good position for the next rep and use your momentum to jump back up

Scaling

  • Use the warm-up to see if you’re able to do any reps RX safely, if you can then go for it!  If you start to fail multiple reps during the workout move to a scaled option to keep moving 

  • If you can’t do the reps safely, then scale down and focus on having a consistent pace throughout the workout

If you want to read more about strategy, here are a couple of resources:

Beyond the Whiteboard has a page that summarizes results so far and compiles strategy videos. https://btwb.blog/2022/02/25/crossfit-open-22-1-preliminary-analysis/

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