This week we round out the 2022 NoBull CrossFit Open with the third and final announcement.
What is the CrossFit Open 22.3?
21 thrusters 29 / 43 kg
18 thrusters 34 / 52 kg
15 bar muscle-ups
30 double unders
15 thrusters 38 / 61 kg
Time cap: 12 min
Score is the total time it takes to complete the workout or the total number of repetitions completed before the 12-minute time cap.
Judges beware: This is the only workout of the 2022 Open to have a tie break.
If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into their score. During the workout, be sure to note the athlete’s time at the end of each of the first two sets of thrusters.
In the case that two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.
Everyone knows that the last workout of the Open pays homage to CrossFit’s favorite benchmark WOD “Fran”. Even though this year’s Open was difficult to predict due to changes in CrossFit HQ and Games staff, tradition has prevailed.
For most participants, the name of the game is to get as far into the workout as possible. Higher level athletes will have to be extremely efficient or go nearly unbroken to beat out the clock. If we’ve learned anything from 22.2, it’s that coming out too hot is not the way to go.
This workout demands good aerobic capacity, core muscular endurance, and decent technique 22.3 has something for everyone be it a strength or weakness.
Divide your reps early with short rest breaks between sets. While you may feel really good at first, remember that the first round is going to feel significantly easier compared to the others. As workout progresses, the bar gets heavier, the double-unders more tiring and the gymnastics get more technical. Even if you’re really good at pull ups and chest to bar, break early to make sure that you reach the last round as fresh as possible.
The pull up bar plays a significant role in this workout so make sure that you’ll be able to jump to your pull up bar comfortably. Set up a jump off point (for example a bench, plyoboxes, or a sturdy stack of plates) if necessary.
Avoid equipment malfunctions by having collars on your barbell, additional plates and an extra jump rope ready. Make sure you know the weight increments well before starting the workout.
Perhaps the most important piece of equipment of all is hand protection.
If you have been climbing the leaderboards and qualify to continue on to quarterfinals in the next few weeks, you’ll want to avoid ripping as much as possible.
Even if quarterfinals are not in your near future, getting back into normal training next week will be a lot less pleasant if your hands are open.
If you’re used to using gymnastics grips you’ll definitely want them for this workout. Don’t forget about preemptive hand care. Keep your callous situation under control before going into this WOD.
Working you squat and shoulder mobility can make this workout go a lot more smoothly. We highly recommend that you check out GOWOD to make sure that at 3, 2, 1, go, you’re get the most out of your range of motion. Check out the QR code below for a free walkthrough, care of GOWOD:
Afterwards, get your energy systems humming with some short airbike sprints.
Pull ups / Chest to bar / Bar Muscle Ups
Many athletes just might see their very first pull up, chest to bar, or bar muscle up in this workout so don’t forget to congratulate the members of your community accordingly.
The first set of pull-ups serves to get you nice and tired for the work ahead.
Save your shoulders and grip as much as possible by being efficient on the bar. If your gymnastic skills lack proficiency or efficiency, check out our guides on pull-ups, chest to bar, and bar muscle ups below:
This shouldn’t prove to be much of a challenge if you already have your double-unders. Try to go unbroken if you can do so while keeping your heart rate down before the thrusters. If you trip up, stay calm, reset and just try again.
This movement is a good opportunity to relieve some tension accumulated from performing the other exercises.
The limiting factor for most athletes will be the gymnastics component of the workout, however it’s true that the last barbell does get a little heavy at the end.
Even with the lighter barbell, stay clean and coordinated, transitioning between the squat and press.
Give yourself the upper hand by checking out our quick tips below:
- Protect your hands before and during the WOD.
- Have your plates, collars, and an extra jump rope handy just in case.
- Start looking towards quarterfinals. We’re launching a new program to get you prepared. click here for more info!
This may be the end of the 2022 Open but it’s not necessarily the end of the season. If you want to do even better next year, start now by signing up for the best program for CrossFit athletes. Have fun but stay hungry! Do your best in the workout, stay up to date with the leaderboard, and reflect on what you need to work on going forward. Most importantly, celebrate that you’ve completed the Open is before it’s officially closed.
If you’re able to qualify for the next phase of competition, we’ve got you covered with a new two-week intensive program aimed towards Semifinal level athletes.
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