Crossfit Open 22.1
22.1
3 Wall Walks
12 Alternating Dumbbell Snatch (50/35lb.)
15 Box Jump Over (24/20)
I couldn’t think of a better way for us to kick off the 2022 season. We have a traditional triplet with some familiar movements. Wall walks make another appearance, which we all expected, but in a much more pleasant prescription this year (if you ask me). CrossFit clearly loves the alternating dumbbell snatch, which at this point is getting a bit redundant guys, but we like it. And then we have something new for the standard of the box jump over! No REBOUNDING allowed for this movement this year. There are things I like about this because it does protect the athletes from themselves to a degree, but it also makes it more difficult for those with the capacity to create separation from themselves and other competitors. This change only negatively effects the best box jumpers, which is a bummer for us–but they are rules and we must abide.
Now onto the good stuff. Below is our simple and suggested warm up for most people. The key highlight is for most athletes who will get through 7+ rounds to really consider warming up with a smooth row in order to get your low back, glutes and hamstrings the proper blood flow they’ll need in this “hinging” redundant workout (both in the snatch and the wall walk).
Extra mobility tip
Due to the nature of stepping down all the box jumps you should spend extra time prepping you knee’s, hips and ankles for how it feels to be on your “toes” as you land on the box. This position is a bit foreign to many, unless you’ve been following our program and also doing any stuff from the “knee’s over toes” guy, haha!
Warm up
5:00 easy bike or row
+
1:00 couch stretch each leg
1:00 kneeling knees over toes stretch each leg (weighted with KB on knee)
—————
3 inch worms
5 hip down push up
10 opposite pike to touch
12 toe pops
3 rounds
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Handstand hold x :30
Single arm DB deadlift x 10 each
Box step up x 20 (10 each alternating)
Box jump + step down x 10
1 round
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1 wall walk
4 db snatch
5 box jump over
3-4 rounds
Rest 5:00
Go time!!
Strategy
I traditionally break the strategy into a few categories, so follow along with where you feel as though you fit!
Everyday Athlete / Competitor / Elite
For this particular workout, all athletes can pretty much be lumped together. Due to the fact that there is no rebounding the box jump, no specific trick to wall walks or alternating dumbbell snatches, this workout comes down to pacing and running your own race.
Understand that it will go 15:00, so there is no need for you to be accomplishing rounds in 1:15 out the gate unless you plan to do 11+ rounds. If you consider yourself an elite, this is a great place to start basing your per round splits.
However, for the competitor / quarterfinal athlete, beginning just behind a 1:35-1:45 pace is a good idea. But why? Well, this workout is one that if you do make the mistake of starting too fast like we witnessed some do already, you will suffer more, longer and your pace will slow at the end. But if you are a touch more gracious with the pace you start with (even simply being :08-:12 slower), it can help you settle into a truly sustainable 15:00 style pace.
Everyday athletes should have a simple approach: keep your rate of perceived exertion to a 14/20 for at least the first 8:00 of the workout and then as time dissipates, use what energy you’ve been able to conserve to increase your intensity throughout. This is a way to ensure you can maximize your fitness and not “trap” yourself by coming out too too fast.
Create a rhythm
This is what is most important for this week. It is easy to say “I’ll just go a little slow,” or “I won’t go too hot out the gate,” but how do you establish this? In the latter part of the warm up, you should play with exactly how you want each transition to be. This means, how long will you rest between wall walk reps? How long will you wait until you pick up the DB for the snatches? Will they always be unbroken? And how will you strategize the sequence of the box jump with the step down? Get all these things ironed out prior to the workout starting in order to have something to fall back on for accountability. Due to the nature of this triplet, it WILL become a challenge, it will become TAXING and you will need to have a cadence established and have internal or external cues to keep you moving to meet your desired expectations.
TTRU Advantage
This week the advantage will go to the athletes with the highest general work capacity and the ability to cycle the box jump overs the fastest. This is just what will dictate success, your fitness and how you do the jump overs. You must land low, anticipate your second foot hitting the ground and then springing into the next rep immediately. If you can do this throughout the workouts and stay steady on the wall walks and snatches, you will finish with a high score.
Best of luck. Start controlled, finish fast and keep rising!
- Coach Conway