Know the Movement Standards for CrossFit Open Workout 22.1

The CrossFit Open has started with the reveal of 22.1 workout. If you have signed up for the Open, you will want to know how to perform the movement of the exercises correctly. Here are the movement standards for CrossFit Open workout 22.1.

CrossFit Open Workout 22.1 RX

15 minutes AMRAP:

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

CrossFit Open Workout 22.1 Scaled

15 minutes AMRAP:

• 3 scaled wall walks
• 12 dumbbell snatches (20/35lb)
• 15 box jump-overs (20/24-in box)

CrossFit Open Workout 22.1 Foundations

15 minutes AMRAP:

• 3 bear crawls
• 12 dumbbell snatches (10/20 lb)
• 15 box step-overs (12-in box)

Movement Standards for CrossFit Open Workout 22.1

Check down below the movement standards for CrossFit Open workout 22.1.

Wall Walks

• Mark a tape line to designate the start/finish line. Measure from the wall to the edge of the tape that is CLOSEST to the wall. For women, the distance from the wall to the tape is 55 inches. For men, the distance is 60 inches. This first line will be the start and finish line for each repetition.
• Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.
• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK)
• Both hands must remain on the tape until both feet are on the wall.
• At the top of the movement, both hands must touch the tape line for the 10-inch mark before the athlete can descend.
• Any part of the hand may touch the tape line.
• On the descent, the feet must remain on the wall until both hands are touching the first line.
• The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.
• Any part of the hand may make contact with the tape line.

Wall Walks (Scaled Only)

• Mark a tape line that measures 55 inches from the wall to the edge of the tape that is CLOSEST to the wall.
• The line must be 2 inches wide.
• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must be in front of the tape line.
• No part of the hand may be touching the line.
• Both hands must remain in front of the tape until both feet are on the wall.
• The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.
• The fingers may NOT be touching the tape line.
• On the descent, the feet must remain on the wall until both hands are in front of the tape line.
• No part of the hand may be touching the line.
• The rep is credited when the athlete returns to the starting position, with their hands in front of the line and their chest, thighs, and feet touching the ground.

Dumbbell Snatch

• The dumbbell snatch starts with both heads of the dumbbell on the ground.
• The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed.
• Touch-and-go is permitted. Bouncing the dumbbell is not allowed.
• Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.
• The non-lifting hand or arm may NOT make contact with the legs or other parts of the body during the repetition.
• The rep is credited when: – the arms, hips, and knees are fully extended; and – the dumbbell is clearly over the middle of the athlete’s body when viewed from profile.
• The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.
• Athletes may not receive assistance moving or resetting the dumbbell.

Box Jump-Over

• The athlete starts with both feet on the ground on one side of the box.
• Do NOT angle the box and jump or step up on the corner.
• A lateral jump over the box (starting with the feet parallel to the box) IS permitted.
• A two-foot takeoff is always required, and only the athlete’s feet may touch the box.
• After landing on the box, the athlete must step off to the other side.
• Alternatively, the athlete may jump completely over the box.
• If jumping over the box, the feet must pass over the box, not around it. A two-foot landing is required.
• There is no requirement to stand tall while on top of the box.
• *All scaled divisions and Masters 55+ may step up. Both feet MUST touch the top of the box if stepping up and over.
• Athletes MUST step down from the box for the rep to count. Rebounding into the next jump is NOT permitted.
• The rep is credited when both feet have touched the ground on the opposite side of the box. From there, they may begin their next rep.

Bear Crawl

• The bear crawl begins with both hands (entire hand, including palm and fingers) and feet on the ground behind the mark denoting the start of the 5-foot section.
• Reaching across the line and placing hands into the section constitutes a no rep.
• During the bear crawl, the athlete must touch both palms to the floor and keep the hips in line with, or higher than, their head so they are supporting some body weight with their arms. The athlete must walk forward.
• If at any time the athlete stands up, drops to the floor, or drops the hips below the height of the head, the athlete must restart from behind the start of the 5-foot section.
• Completely cross the 5-foot marker with both hands and feet before turning around to begin the next rep.
• Crossing the 5-foot distance one time equals 1 rep of the bear crawl.

Now that you know the movement standards for CrossFit Open workout 22.1, have a crack at it.

Read More: 4 Reasons Why You Should Do the CrossFit Open Even as a Beginner

The 2022 CrossFit Open

Source: Bastien Plu / Unsplash

The CrossFit Open is a three-week online competition that brings together athletes around the world. It marks the start of the CrossFit season and is the first step towards qualifying to the CrossFit Games.

The Open is the largest participatory sporting event in the world and athletes from all ability levels and backgrounds complete the workouts prescribed over three weeks. The event brings the CrossFit community together and is a time of personal bests.

All CrossFit Open workouts are released on a Thursday at 8 pm GMT (U.K time) / 12 pm PT and scores must be submitted by the following Monday. CrossFit will announce the workouts live with athletes going head-to-head following the announcement.

The 2022 CrossFit Open follows in the footsteps of 2021 and is all about inclusivity. In addition to the usual RX and Scaled divisions, CrossFit has added the Foundations division, as well as eight adaptive divisions.

The CrossFit Open is for everyone, as is our first ever Photography Competition! 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. Find out more: