Open 22.1: Workout Overview
The workout “Open 22.1” is a classic CrossFit Open workout that consists of a 15-minute AMRAP (as many rounds as possible). It includes 3 wall walks, 12 dumbbell snatches (50/35 lb or 22.7/15.9 kg), and 15 box jump overs (24/20 in). This workout is not only a test of physical strength and endurance but also mental resilience.
Open 22.1: Workout Description
The workout begins with 3 wall walks, where the athlete starts in a prone position and walks their feet up the wall until they are in a handstand position, then returns to the starting position. This is followed by 12 dumbbell snatches, using a 50/35 lb or 22.7/15.9 kg dumbbell, and 15 box jump overs, where the athlete jumps over the box without making contact with it. The goal is to complete as many rounds and reps as possible within the 15-minute time cap.
Open 22.1: Workout Variations/Scaling Options
For individuals who are unable to perform the prescribed movements, scaling options are available. This may include reducing the number of wall walks, using a lighter dumbbell for the snatches, or lowering the height of the box for the jump overs. These options ensure that the workout remains challenging while being accessible to a wide range of athletes.
Open 22.1: Tips and Strategies
To complete this workout efficiently and safely, it’s important to pace yourself from the beginning, especially considering the 15-minute duration. For the wall walks, focus on maintaining a steady rhythm to conserve energy. During the dumbbell snatches, use a technique that minimizes muscle fatigue. When performing box jump overs, find a sustainable pace to avoid burning out early. Additionally, a thorough warm-up that includes movements similar to those in the workout is recommended to prepare the body for the intensity of “Open 22.1”.
Open 22.1: Athlete Performance
Average performance in “Open 22.1” can vary widely based on an individual’s fitness level. Beginner athletes may aim to complete 3-5 rounds, while intermediate athletes might target 6-8 rounds. Advanced athletes could potentially achieve 9 or more rounds. These are general benchmarks and actual performance will depend on factors such as strength, conditioning, and familiarity with the movements.
Open 22.1: Conclusion
“Open 22.1” offers a challenging and dynamic test of an athlete’s overall fitness. Whether you’re aiming to complete a few rounds or maximize your reps, this workout provides an opportunity to push your limits and measure your progress. With the right preparation and mindset, it can be a rewarding experience for anyone looking to take their fitness journey to the next level.