March 11, 2022

Posted By: Christi

CrossFit Games Open 22.3 – Rx
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 mins

CrossFit Games Open 22.3 – Scaled
For time:

21 Jumping Pull-ups
42 Single Unders
21 Thrusters, 65/45 lbs
18 Pull-ups
36 Single Unders
18 Thrusters, 85/55 lbs
15 Chest-to-bar Pull-ups
30 Single Unders
15 Thrusters, 105/65 lbs
Time cap: 12 mins

Open workout 22.3 is all gas! This workout does involve some higher skill movements although the volume in this workout is relatively manageable. The pull-ups, chest-to-bar pull-ups, and bar muscle-ups will compound with each round. If this is a strength, athletes will want to push for some unbroken sets at least to start, otherwise, athletes should break these into manageable sets. We would recommend that athletes only go unbroken if they are absolutely confident in their ability as these will get very challenging as the rounds go on. Double unders are low volume and ideally, athletes are able to do these in unbroken sets. Lastly, the thrusters are going to be a very challenging element to this workout. Notice the loading goes up with each round. Athletes who are very conditioned and who would consider this a light weight should push for unbroken sets at least on the first round, however, breaking these thrusters into 2-4 sets as needed will likely benefit athletes as they move from one round to the next. Not only helping to manage heavy breathing but also fatigue in the arms before heading back to the pull-up bar. This is a for-time workout with a 12min time cap. This is our last open workout, give it all you have, and don’t forget to have fun! There is a wide variety of ways that athletes can modify these movements to their ability level.

Post Work:
5min Bike, Row or Walk at an easy pace.
2 Rounds:
:30sec Dead Hang
:30sec per side Banded Lat Stretch
:30sec per side True Hip Stretch