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The Best CrossFit Open Workout 22.1 Strategy Tips

Achieve your best score by following these valuable tips from top athletes and coaches in the scene.

21.1, the first workout of the 2022 CrossFit Open, was announced yesterday and it is a relatively accessible workout for all athletes, with the difficulty lying mainly in the pacing rather than the movements themselves.

How should you tackle the workout? What’s the best way to approach each exercise? What should you be aware of? We answer all of these questions and more here in our CrossFit Open workout 22.1 strategy tips.

CrossFit Open workout 22.1

15 minutes AMRAP:
3 wall walks
12 dumbbell snatches (35/50 lb)
15 box jump-overs (20/24-in box)

Find out how to scale 22.1 and what the movement standards are.

You can download the scorecard here.

General CrossFit Open workout 22.1 strategy tips

  • 15 minutes is a long time, comparable to running a hard 5K. While the first few rounds will feel easy, don’t fall into the trap of burning yourself out right at the start.
  • Do a little bit of math before the workout and figure out how many rounds you could get by staying steady throughout. For example, aim to complete a round every 2 minutes for the entire workout. You’ll be surprised by how steady you can go and still get a good score.  
  • Transitions make up a big chunk of the time that you might lose, so try to grab the dumbbell as soon as you finish the wall walks as the weight is not necessarily challenging. Do the same after the box jumps; start on the first wall walk straight away, then you can rest a little on the ground.
  • Aim to complete each wall walk within a set amount of time, make sure you measure the distance right, and lift your but off first before you move the feet up.
  • Turn partially on the box during the box jumps to save yourself time and stay low.
  • Practice all movements and transitions before you start the workout so you get an idea of what feels comfortable.

Workout strategy for beginners

Ben Dziwulski, founder of WODprep, breaks down the best pacing strategy and efficiency tips for every movement, including standards, breathing, and exercise breakdowns.

  • Determine Your “Limiter” Movement: you’ll want to pace your entire workout so that all of your rounds of wall walks are just as fast as your first round of wall walks. Or if the box jumps are your weakness, pace so that you can complete all of the box jumps with the same speed every round.
  • Don’t Blow Out Of The Starting Gate: This workout is 15 minutes long, you preferably want to go almost the same speed every round and be able to speed up or sprint just at the very end. When you should start that sprint in the end is completely dependent on you. That could be with 1 round left, 1 minute left, or even just 30 seconds!
  • No Resting, Move Steady: At no point in this workout should you be taking a rest between reps or sets. The goal is to be constantly moving through. If you feel like you’re wanting to take a rest, then you should slow your pace down to a manageable level.

Read his full strategy and tips here.

Workout strategy Rx athletes

CrossFit Mayhem, home to top athlete Rich Froning, shares their best CrossFit Open workout 22.1 workout strategy tips.

Suggested warm-up

No CrossFit Open workout 22.1 strategy advice would be complete without a suggested warm-up to prime you for your best performance. Follow either of the two options below before you get down to business.

Short warm-up

The Training Plan, the program under which top athlete Annie Thorisdottir trains, recommend the following short warmup for athletes who are short on time or know warm-ups tire them out.

3 Rounds
1-minute Row @ faster pace each round
10 Band pull aparts (VIDEO)
10 Behind the back band press (VIDEO)
10 Band good mornings (VIDEO)
10 Elevated ankle lunge, alternating (VIDEO)
+
22.1 warm-up flow (VIDEO)
– Move through for 3 to 5 rounds
+
Practice/set up for the wall walk
* Make sure to practice with the proper setup
** Break the movement down to 1) getting off the floor, 2) Moving up the wall, 3) Coming down the wall
*** Keep the overall reps low and focus on hitting the standards each time

Break the practice up with sets of 4 to 6 DB snatches and box jump overs, focus on rhythm and efficient movement
+
2 – 3 Rounds
1 Wall walk
4 DB Snatches
4 Box jump overs
* Work the transitions, be mindful of good DB lockout and find a smooth rhythm on the box jump overs. Make sure to keep the movement standard on the wall walks

Rest no longer than 3 to 5-minutes before you start the workout. If you have more time to wait, space the final part with some easy assault bike between the rounds.

lies about CrossFitSource: Courtesy of CrossFit Inc.

Medium warm-up

Perfect for athletes who have around 25-30 minutes to get ready and need a good warm-up. Expertly programmed by The Training Program.

@ easy pace
6-minute Assault bike
3-minute Row
* At the start of each minute, take 3 big, expansive breaths (while still rowing) to warm-up the respiratory muscles
+
Additional ROM / blood flow work
22.1 warm-up flow (VIDEO) – Move through for 3 to 5 rounds
+
Optional – Crossover symmetry activation routine
+
3 Rounds
1-minute Row @ faster pace each round
10 Band pull apart (VIDEO)
10 Behind the back band press (VIDEO)
10 Band good mornings (VIDEO)
10 Elevated ankle lunge, alternating (VIDEO)
+
Thoracic/Overhead flow (VIDEO)
3 – 6 reps of each drill
+
Practice/set up for the wall walk
* Make sure to practice with the proper setup
** Break the movement down to 1) getting off the floor, 2) Moving up the wall, 3) Coming down the wall
*** Keep the overall reps low and focus on hitting the standards each time

Break the practice up with sets of 4 to 6 DB snatches and box jump overs, focus on rhythm and efficient movement
+
2 – 3 Rounds
1 Wall walk
4 DB Snatches
4 Box jump overs
* Work the transitions, be mindful of good DB lockout and find a smooth rhythm on the box jump overs. Make sure to keep the movement standard on the wall walks

Rest no longer than 3 to 5-minutes before you start the workout. If you have more time to wait, space the final part with some easy assault bike between the rounds.

Movement efficiency tips

Wall walk

“There are a few methods you can use to ascend the wall, and which option is best will be influenced by physical capacity, preference, and current state of fatigue.” – CrossFit Training

  • ✅ The pike-up is an athletic maneuver in which the athlete pushes the chest away from the floor, creating a hip-extension action immediately followed by hip flexion as the hips shoot upward. The athlete can now pause momentarily before beginning the wall walk or utilize the momentum of the hip action to begin walking immediately.
  • ✅ A slightly slower and more controlled option is to push back toward the wall into a resting position (hips over knees) prior to taking off of the floor and beginning the walk. 

Dumbbell snatch

“Efficient technique maximizes how much work you can accomplish while minimizing energy expenditure. Because intensity is relative to an individual’s physical and psychological tolerance, specific workout tactics and techniques will vary from athlete to athlete and possibly even from round to round.” – CrossFit Training

Box Jump-Over

“There are a variety of methods you can use to perform box jump-overs in succession, and which option is best for you will be influenced by your skill level, physical capacity, musculoskeletal health, and current fatigue state.” – CrossFit Training

  • Jump up, stand up, step down, turn around, and step into the jump. This offers sure footing and a steady cadence when fatigue sets in.
  • Jump up, hold the landing, rotate while stepping down, and jump back into the next rep. This method is quick and challenges the quads due to the near-constant flexion of the legs.
  •  ✅ Lateral jump and lateral step down. This athletic maneuver offers fast cycle times but requires caution — don’t trip over that box!
  • Lateral jump-over. Boxes aren’t moguls and you’re not wearing skis, but this movement rivals the challenge of tackling those double black diamonds on the ski slopes. Though an acceptable option in the rulebook, it’s the most demanding and perhaps not sustainable for high repetitions.

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