Crossfit Open workout 22.1 is released!! I’m pumped to see the wall walks back again this year. It’s a great way for the community to measure and see the improvement we have made in the past year!
Today I’m going to give you:
- Warm Up
- Efficiency Tips
- How to attack the workout
If you want to improve your engine and become a better athlete then check out our online training programs.
Crossfit 22.1 Open Workout 22.1 Warm Up & Tips
Here is the video where I break it all down if you are more of a visual learner.
Crossfit 22.1 Open Workout
15 minute amrap
3 x wall walk
12 x db snatch
15 x box jump over (must step down)
For the full standards and workout description check out crossfit.com
Crossfit 22.1 Open Workout Movements
Wall Walk
Wall walks can be challenging on your shoulders, wrist and triceps. But with the low rep (3) crossfit is wanting the stimulus to challenge your ability to keep moving.
So check out the video below on how to be efficient at wall walks.
DB Snatch
DB snatches can especially be taxing on your back especially for 15 minutes. Be sure to drive the dumbbell with your glutes and have a strong punch out position.
Check out the video below on how to have smooth transitions with the dumbbell.
Box Jump Over
For the box jump over the key to going to be about staying smooth and staying low on the box. Check the video above for what I’m referring to.
I believe that’s where the workout will be won.
Crossfit 22.1 Open Workout Warm Up
- Get your heart rate up first for about ten minutes of something very low intensity.
- Rest x 5 minutes then complete:
Buy In:
Row x 500 meters @ moderate pace
Then every 90 seconds x 4 sets
- 2-3 x wall walk
- 4+4 x db snatch + db push press
- 5 x box jump
Cash Out:
Row x 500 meters @ faster pace
If you have any additional questions put them in the comments below!
Conclusion
Crossfit 22.1 open workout is going to be a fun one. It's going to challenge your cardio and your ability to maintain a solid pace of about 80% the entire time.
- Keep your elbows pinned out on the wall walks
- Breathe at the top of your db snatch
- Stay low and have quick transitions on the box.
If you want to improve your engine and become a better athlete then check out our online training programs.
If you have any additional questions put them in the comments below and I'm happy to help you out!
