BOXROX Pro

How to Scale CrossFit Open Workout 22.3

Learn how to do the workout version that fits your current skills.

The last week of the CrossFit Open is upon us and so are your last few exercises in this global event. If your skills and strength aren’t quite those of the Elite athletes of the live announcement – we’re there too – then go ahead and learn how to scale CrossFit Open workout 22.3.

There are two options for modifying this last workout: scaled and foundations.

The Scaled option is designed for athletes with some CrossFit experience who are not yet ready for the Rx’d version, while foundations is through for athletes new to CrossFit and anyone who might feel intimidated by the original workout.

How to scale CrossFit Open workout 22.3

22.3 scaled22.3 foundations
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Women 45 lb, then 55 lb, then 65 lb
Men 65 lb, then 85 lb, then 105 lb
Time cap: 12 minutes
For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Women 45 lb 
Men 35 lb 
Time cap: 12 minutes

The above are the official scaling options for athletes aged between 16 and 54.

The Rx’d version of Open workout 22.3 is:

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

Find the workout description, movement standards, and scorecard here.

Why You Should Include Periodisation in Your Training

How to scale CrossFit Open workout 22.3 for Masters

All Master athletes up to the 50-54 age category should scale the workout with the option provided above. Master athletes age 55+ who want to scale the workout should complete the following:

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 jumping chest-to-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chin-over-bar pull-ups
30 single-unders
15 thrusters (weight 3)

Women 35 lb, then 45 lb, then 55 lb

Men 45 lb, then 65 lb, then 85 lb

Time cap: 12 minutes

How to scale CrossFit Open workout 22.3 for Teens

Athletes between the ages of 14 and 15 who want to modify their workout can perform the following scaled version of 22.3:

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)

Girls 35 lb, then 45 lb, then 55 lb

Boys 45 lb, then 65 lb, then 85 lb

Time cap: 12 minutes

The 2022 CrossFit Open

The CrossFit Open is a three-week online global fitness competition. With the announcement of workout 22.3 it is now on its last week.

Previous workouts included a triplet of Wall Walks, Dumbbell Snatches and Box Jumps and was followed by a ladder of Deadlifts and Burpees Over Bar.

Now in its 12th edition, the CrossFit Open has grown to become the largest participatory event in the world and unites the global CrossFit community. It marks the start of the 2022 CrossFit Games competitive season and is the first step towards qualifying for the CrossFit Games.

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

Top athletes in every category will then advance towards Quarterfinals and, if they prove to be amongst the best there, they’ll be invited to compete in one of the 10 Semifinals taking place.

Enter our Photography Competition and win prizes

Did you know you can win prizes simply by taking pictures during the Open?

It doesn’t matter how fit you are or how much experience you have with photography, share with us what makes the Open special to you.

All entrants will receive a 15% off discount code from Born Primitive and will be in shot of winning up to $200 worth of fitness gear and a pair of wireless earbuds.

Find out more

Image Sources

Related news