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Full Guide: CrossFit Open Workout 22.3 Strategy and Tips

Get a score that represents your true fitness level by preparing properly!

A ladder marks the end of this year’s Open and, to ensure you get your best score, we’ve rounded up the best CrossFit Open workout 22.3 strategy and tips from top coaches in the scene.

No matter your fitness level or what version of the Open you’re doing, it’s important to go in with a smart strategy.

As Fittest Man on Earth Justin Medeiros explains, when you do a CrossFit Open workout for the second time you generally improve your score; that’s not because you got fitter between workouts, but because you improved your strategy.

“If you can have a good plan going into a workout, you’re really going to be able to optimize the fitness you have,” he said. “You don’t want to go out there and perform lower level that your fitness is,” he said. That’s why everyone should focus on executing great plans.

So, with that in mind, delve into these great CrossFit Open workout 22.3 strategy and tips.

What is 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)

♀ 65 lb, then 75 lb, then 85 lb / ♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

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

The full workout description and scorecard can be found here.

CrossFit Open workout 22.3 strategy and tips

Big picture tips

  • The time cap is relatively aggressive, so for many people the workout will be about trying to get as many reps in as possible before the time runs out.
  • Try not to get overexcited at the start, even if the movements and weights are easier, you need to have enough energy to tackle the later portion of the workout.
  • It might be a good idea to take breaks a little bit earlier than you might need to so, as the workout progresses, you’ve got enough energy to successfully finish the last few reps.
  • You’ll need pull-up, double under, heavy thruster skills… all these movements will tax you in a different way.

Top tips from Sam Briggs

Break up sooner than you think … the forearm pump is real

If you have efficient gymnastics then you should be able to do 2 quick sets on the pull-ups and C2B saving your grip for the bar MUs

If your bar MUs aren’t very efficient yet then 7/7/7 & 6/6/6 on the pull-ups & C2B will ensure your grip isn’t fried to give you a better chance of getting through some bar MUs

DUs I would say nice and smooth don’t try and rush these too much and jack your heart rate up before the thrusters you want to be able to walk up and pick the bar straight up

Thrusters – play to your strength. If you’re better with the barbell you can make up some time here but if the gymnastics is your thing then breaking the thrusters can keep your heart rate down allowing you to push more on the pull-ups etc

When you’re on the 15’s it’s going to start hurting but remember it’s almost over just one big last push so go get it 👊🏻

Have fun

Source: Courtesy of CrossFit Inc.

Thruster tips

Ben Dziwulski, Head Coach and founder at WODPrep, recommends “hitting descending rep sets; 8-7-6 for the round of 21, 7-6-5 for the round of 18, and 6-5-4 for the round of 15.”

Pull-ups tips

Read more: How to Get a Pull-Up: Form, Progressions, Training Tips and More or check out Ben’s extensive Kipping Pull-Ups Playlist.

Double under tips

Read more: Who Here Cannot Do Double Unders? (And How to Fix That) or check out Ben’s Double Under Playlist.

Bar muscle-ups tips

Read more: The Easiest Progression to Bar Muscle Ups or check out Ben’s extensive Bar Muscle Up Playlist.

Suggested warmup for CrossFit Open workout 22.3

Try this warmup by The Training Plan.

3 Rounds @ build up pace up to your threshold by the end
2-minute Assault bike
1-minute Row
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm-up the respiratory muscles
22.3 Warm-up flow (VIDEO)
– Move through for 2 to 4 rounds
2 Rounds
5 Kang squats (VIDEO)
7 Scapular rolls (VIDEO)
Movement specific breathing drills (optional) (VIDEO)
2 – 3 Sets @ empty / light barbell
3 Front squat drives (VIDEO)
5 Thrusters
7 Tension bar swings (VIDEO)
* Front squat drives help you focus on correct timing (hips THEN arms)
** Find the thruster setup (stance, grip) that allows you to cycle the bar fast while moving well (stay balanced and upright)
*** Break the movement down to 1) bar approach, 2) grip 3) stance, 4) standards (squat depth + lockout)

Build up to heaviest thruster weight you plan to hit
* Keep the overall reps low and focus on hitting the standards each time
** Between sets, practice pull ups, chest to bar and muscle ups

1 Round
5 Pull ups
20 Double unders
5 Thrusters @ 95/65#

Rest 30 to 60-seconds

4 Chest to bar pull ups
16 Double unders
4 Thrusters @ 115/75#

Rest 30 to 60-seconds

1-3 Bar muscle up
12 Double unders
2-3 Thruster @ 135/95#

Focus on smooth, focused transitions and excellent repetitions all the way through.

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.

Or if you’re short on time you could try this shorter warmup by PRVN Fitness.

3 rounds:

  • 1:00 Machine of Choice
  • 30/30 Second Banded Front Rack Stretch
  • 30 Double Unders
  • 10 Worlds Greatest Stretch (5 e/side)
  • 10 Barbell Thrusters @20/15kg
  • 10 Kip Swings

Once you have completed the general warmup, use the next few minutes gathering all the plates you needed the for thrusters.

Then begin the workout primer.

Workout primer:

  • 8 Pull-Ups
  • 20 Double Unders
  • 8 Thrusters @ First Weight

Rest: :20 – :30 seconds

  • 6 Chest-To-Bar Pull-Ups
  • 20 Double Unders
  • 6 Thrusters @ Second Weight

Rest: :20 – :30 seconds

  • 4 Bar Muscle-Ups
  • 20 Double Unders
  • 4 Thrusters @ Third Weight

CrossFit Open workout 22.3 strategy and tips from an Affiliate

If you’re completing CrossFit Open workout 22.3 from an affiliate, here are useful tips from the CrossFit Affiliate Program.

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