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CrossFit Open Workout 22.3 Movement Standards

Make sure you know the movements standards so that you don't get no-repped!

The third workout of the Open has been announced and with it comes something incredibly important: the CrossFit Open workout 22.3 movement standards.

Movement standards ensure every athlete around the world adheres to the same requirements, making it easier to compare performances and ensuring no athlete is taking shortcuts.

So, what should you watch out for during 22.3?

Learn how to scale CrossFit Open Workout 22.3

CrossFit Open workout 22.3

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Women 65 lb, then 75 lb, then 85 lb

Men 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

CrossFit Open workout 22.3 Movement Standards

CrossFit Open workout 22.3 Movement Standards

Thruster

The athlete and the barbell must remain on the side of the 8-ft (2.45-meters) tape line away from the pull up bar. If the plates or the athlete’s foot touch the line at any time the rep will not count.

Each set of thrusters begins with the barbell on the ground.

The crease of the athlete’s hip must clearly pass below the top of the athlete’s knees in the bottom position.

A full squat clean into the thruster is allowed when the bar is taken from the floor.

The rep is credited when:

the athlete’s hips, knees, and arms are fully extended; and the bar is directly over, or slightly behind, the middle of their body.

The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.

If the barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition.

Athletes may NOT receive assistance moving or resetting their barbell.

Chin Over Bar Pull Up

The athlete must start each rep with arms fully extended and feet off the ground.

Any style of pull-up or grip is permitted as long as the requirements are met.

The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

Chest to Bar Pull Up

The athlete must start each rep with their arms fully extended and their feet off the ground.

Any style of pull-up or grip is permitted as long as the other requirements are met.

The rep is credited when the athlete’s chest clearly comes into contact with the bar at or below the collarbone.

Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

Bar Muscle Up

The athlete must begin with or pass through a hang below the bar, with arms fully extended and feet off the ground.

Kipping the muscle-up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted.

No portion of the foot may rise above the lowest part of the bar during the kip.

The athlete must pass through some portion of a dip before locking out over the bar.

The rep is credited when:

The athlete’s arms are fully locked out in the support position above the bar; and the athlete’s shoulders are over or slightly in front of the bar.

Only the hands, and no other part of the arm, may touch the bar during the rep.

Removing the hands in the support position is not allowed.

At lockout, only the arms may support the athlete’s weight.

Double Under

The rope passes under the feet twice for each jump.

For scaled divisions, the rope passes under the feet once for each jump.

The rope must spin forward for the rep to count.

Only successful jumps are counted, not attempts.

Jumping Chest to Bar Pull Up

Scaled Masters 55+ perform jumping chest-to-bar pull-ups instead of chest-to-bar pull-ups.

The pull-up bar should be at least 6 inches (15 cm) above the top of the head when the athlete is standing tall.

Plates or other stable platforms may be required to decrease the distance between the top of the head and the bar.

At the start of each rep, the athlete must lower until their arms are fully extended.

The rep is credited when the chest clearly comes into contact with the bar at or below the collarbone.

Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

Jumping Chin Over Bar Pull Up

The pull-up bar should be at least 6 inches (15 cm) above the top of the head when the athlete is standing tall.

At the start of each rep, the athlete’s arms must be fully extended.

Any style of pull-up or grip is permitted as long as the requirements are met.

The rep is credited when the athlete’s chin breaks the horizontal plane of the bar.

Wrapping tape around the pull-up bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the bar AND wearing hand protection is not.

Read more: CrossFit Releases Statement on Ukraine, Stops Recognising the Governments of Russia and Belarus

The 2022 CrossFit Open

Crossfit Community: Woman with Kettlebell CrossFit Open workout 22.3 movement standards

The 2022 CrossFit Open kicked off on February 24 with a triplet of Wall Walks, Dumbbell Snatches and Box Jumps.

Now in its 12th edition, the CrossFit Open is a three-week online fitness competition that unites the worldwide CrossFit community. It marks the start of the 2022 CrossFit Games competitive season and is the first step towards qualifying for the CrossFit Games.

This year’s Open runs from February 24 through to March 14, with workouts released weekly every Thursday. There are a total of 37 divisions (based on age, gender, and ability) and three different tracks to follow: RX, scaled, and foundations.

Find all the information you need about the CrossFit Open on our landing page.

The Open is for everyone, as is our brand-new Photography Competition. Find out more!

Send us your best photos from the Open for a chance to win exciting prizes and guaranteed discounts. Everyone is welcome to take part, regardless of fitness level or photography experience.

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