February 25, 2022

Posted By: Christi

CrossFit Games Open 22.1

Complete as many rounds as possible in 15 mins of:
3 Wall Walks
12 Dumbbell Snatches, 50/35 lbs
15 Box Jump Overs, 24/20 in

22.1 Scaled Version
Complete as many rounds as possible in 15 minutes of:
3 Scaled Wall Walks
12 Dumbbell Snatches (35/20)
15 Box Jump-Overs, 24/20″ (may step up on box jump-overs)

22.1 Foundations Version
Complete as many rounds as possible in 15 minutes of:
3 Bear Crawls
12 Dumbbell Snatches (20/15)
15 Box Step-Overs

Starting the open off with a 15min AMRAP! This workout is going to be all about keeping a steady pace from start to finish. Slow is smooth and smooth is fast. Most will benefit from starting the first couple rounds at a steady pace and then working to either maintain that pace or increase speed as you are feeling good and capable. We want to avoid going out too hot on this one and paying for it in later rounds by spending more time resting than necessary. If anything we want you to be able to push hard the last 2-3 minutes. For the wall walk and box jump over, work at a pace that is most appropriate for you. The dumbbell snatch should be done in an unbroken set reseting from the floor or transitioning the dumbbell in the air. For this workout, capitalize on your strengths. Any movement that is a weakness we would encourage you to remain smart working within your current capacity.

Post Work:
5min Bike, Row or Walk at an easy pace.
2 Rounds:
10 Cat-Cow (slow)
10 Cobra to Downward Dog
1min per side Smash Calves