Founded in 2000, CrossFit is an exercise program defined through constantly varied and high-intensity functional movements. Think gymnastics, cardio and weight lifting all in one.

If you’ve already turned on ESPN in August, chances are you’ve caught part of the CrossFit Games – a 4-day fitness event that crowns the fittest woman and man on Earth. (Yes, the wonderful world of functional fitness trademark this expression).

Well, the CrossFit Open is the first step towards narrowing down the number of competitors to determine who can compete for the title on the main (er, grass) stadium this summer.

“You must complete this stage to be eligible and continue to compete in the season,” says 6-time CrossFit Games athlete Kristi Aramo O’Connell, co-host of the popular YouTubeCrossFit channel and Qalo athlete.

The season (i.e. the reduction process) proceeds as follows:

  1. The Open
  2. Quarter-finals
  3. Semi-finals
  4. CrossFit Games

Dubbed the greatest fitness competition in history, the CrossFit Open allows anyone, regardless of fitness level, ability, age, gender or training age to compete.

“It’s a way to measure your fitness against other people around the world,” says Haley Adams, 6-time CrossFit Games participant and 2021 Fittest American.

But don’t get it wrong: The CrossFit Open isn’t *just* about competing and ultimately crowning the fittest on earth.

“To different people, the Open means different things,” says Aramo O’Connell.

Some people use it to get a qualitative understanding of how fit, strong or mobile they are this year compared to previous years.

Some people use it to connect with other CrossFitters around the world.

And some people use it as a way to have fun! “It’s also a lot of fun getting started with a group at your gym, because everyone’s doing the same workout,” Adams notes.

Since the very first CrossFit Open in 2007, the event has had many formats, number of workouts, and happened at different times of the year.

The 2022 CrossFit Open was a 3-week competition that ran from February 24 to March 14.

Each week during this time block, a workout was posted on Thursdays at 3:00 PM EST via a live stream event on YouTube. Then, athletes had until the following Monday at 8:00 p.m. EST to perform the following:

  1. Try training according to the standards published by CrossFit.
  2. Submit the score online before the deadline.
  3. Upload a video of themselves doing the workout, or have a recorded judge or affiliate owner validate (i.e. vouch for) the score.

Trainings

Historically, the CrossFit Open used a variety of gymnastic moves, Olympic lifts, monostructure cardio, and powerlifts to test people’s abilities in a number of different time domains. Simply put, the CrossFit Open was once a time of year that particularly emphasized “varied” in CrossFit’s definition of itself.

In 2022, however, most athletes and coaches would say there was a bit less of a variety.

Longtime CrossFit journalist Justin Brian noted for the Morning Chalk-Up that the 2022 Open featured the narrowest time margin in Open history, as well as the lowest load in history. Additionally, none of the workouts included monostructural movements or Olympic (dumbbell) lifts.

But it was a wonderful test of general fitness or general physical preparation (GPP)by experts.

This year’s three Open workouts tested your ability to keep moving under fatigue by combining a series of different movements.

So what exactly were the CrossFit Open 2022 workouts? Keep reading to find out.

CrossFit 22.1 Open Workout

The season opened with a mid-length, low-skilled triplet consisting of wall steps, barbell snatches and 15 box jumps.

“This workout measures the ability and duration that you are able to maintain an aggressive pace and keep moving,” says Adams.

The system of government

  • 15 minute AMRAP of:
  • 3 wall walks
  • 12 dumbbell scraps
  • 15 box jumps

Tips for doing this workout

The goal of this training is not (!) to stop (!) moving (!). So you want to do variations of the moves that keep you moving and grooving.

If you’re a longtime CrossFitter or gymnast, you may be able to perform the workout exactly as written (called “Rx” or “prescribed”). This would mean using a 30-50 pound dumbbell for snatches and a 20-24 inch box for box jumps. (CrossFit does not prescribe certain weights for non-binary people and other genders).

But if you haven’t done all of the moves above, you’ll want to scale.

If you don’t feel comfortable in an upside-down position or have shoulder mobility issues, you can shorten the wall walk’s range of motion and walk your hands in just a few inches. You can opt for Z-press dumbbells or pike push-ups.

“I would recommend someone scale the dumbbell if you’re not able to stay consistently uninterrupted,” Adams says. (Unbroken is CrossFit talking about doing all the reps in a row without putting the weight on the floor).

“Box jumps shouldn’t be a problem to keep moving for the most part, but if they are a problem, lower the box,” she suggests. You can also opt for box or plate rungs.

Once you’ve chosen your move variations and started your timer, try to avoid going out with guns. “Your intention should be to set a pace and keep going smoothly until the 15 minutes are up,” says Aramo O’Connell.

CrossFit 22.2 Open Workout

The second workout of the 2022 open season was a deadlift burpee couplet, with an underhand rep scheme for a total of 100 reps of each move…if you can.

“22.2 is a tough combination of strength and endurance mixed with cardiovascular capacity,” says Aramo O’Connell.

The system of government

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 repetitions for a time of:

  • deadlift
  • burpees facing the bar
  • 10 minute time limit

To note: At first glance, this workout may not seem so difficult to complete under the time cap, but less than 1 percent of people who signed up for the Open this year were able to complete all the reps in less than 10 minutes.

Tips for doing this workout

Anyone can do a burpee (or variation of a burpee). The only thing that will vary from person to person is how fast you do them and how much you rest between reps.

The deadlift is the part of the workout that will require some customization. Training told advanced CrossFitters to use a 225 or 155 pound barbell. However, if this is more than 50-60% of your 1 rep max, you should reduce the weight.

As Adams said, “The deadlift should be hard, but the weight itself shouldn’t be the issue.” It’s the cumulative volume that should be the problem.

CrossFit recommended reducing the weight to 135 and 95, respectively. But feel free to reduce the weight even more if necessary. If you’re unsure which weight to pick, Aramo O’Connell says, “A good rule of thumb for this workout is that you should be able to do 7-10 touch reps comfortably for several sets in a row. at this weight.

Oh, and if your lower body range of motion is limited, you might consider using weight plates to lift the deadlift bar off the ground slightly.

Pro tip: Keep a whiteboard with the representation diagram right next to you. Or ask your friend to count your reps for you!

“The rep pattern is so hard to remember!” says Adams, who says a judge (read: friend!) can be helpful in making sure you’re not overdoing it.

CrossFit 22.3 Open Workout

The 22.3 workout takes shoulder and lung burn to a whole new level.

“It tests work capacity, high-level gymnastics and the push-pull combo,” says Aramo O’Connell. “It’s a great test to see who has the ability to maintain their skill and strength over time.”

The system of government

  • 21 pull-ups
  • 42 double unders
  • 21 thrusters (weight 1)
  • 18 chest pull-ups
  • 36 double unders
  • 18 thrusters (weight 2)
  • 15 bar muscle ups
  • 30 double-under
  • 15 thrusters (weight 3)
  • 12 minute time limit

To note: Weight increase as you move throughout the workout.

Tips for doing this workout

By far, this is the most difficult workout of the three. If you’ve never done a pull-up, barbell chest, or barbell weight training before, Adams advises against trying this workout. Instead, she suggests first learning the moves in a lower intensity setting.

Another option is to do the ladder version of the workout instead, which takes you from chin-ups over the bar to chest pull-ups at the bar.

If you can handle next-level gymnastics skills, go for it! “Just make sure to split reps early on because the shoulder will start to blast your shoulders,” Adams suggests. No shame in small sets!