Best CrossFit Open Workout Strategy Tips 22.1

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21.1, the first workout for the 2022 CrossFit Open, was announced yesterday and it’s a relatively accessible workout for all athletes, with the difficulty mostly lying in the pacing rather than the movements themselves.

How to approach training? What is the best way to approach each exercise? What should you be aware of? We answer all of these questions and more here in our CrossFit Open workout 22.1 strategy tips.

CrossFit 22.1 Open Workout

15 minutes AMRAP:
3 wall walks
12 dumbbell scraps (35/50 lbs)
15 box jumps (20/24 inch box)

Find out how to scale 22.1 and what the motion standards are.

You can download the scorecard here.

General advice on CrossFit Open 22.1 training strategy

  • 15 minutes is a long time, comparable to running a hard 5K. While the first laps will be easy, don’t fall into the trap of exhausting yourself from the start.
  • Do some pre-workout math and figure out how many laps you could get by staying steady throughout. For example, try to complete a lap every 2 minutes for the duration of the workout. You’ll be surprised how stable you can be while still getting a good score.
  • Transitions are a big chunk of the time you could be wasting, so try to grab the dumbbell as soon as you’re done with the wall walks because the weight isn’t necessarily difficult. Do the same after the box jump. start right away with the first wall on foot, then you can rest on the ground for a bit.
  • Try to complete each wall walk within a set amount of time, be sure to measure the distance, and lift your buttocks first before lifting your feet.
  • Partially light the box during box jumps to save time and stay low.
  • Practice all movements and transitions before you start training to get an idea of ​​what is comfortable.

Training strategy for beginners

Ben Dziwulski, founder of WODprep, breaks down the best pacing strategy and efficiency tips for each movement, including exercise standards, breathing, and breakdowns.

  • Determine your “limiter” movement: You will want to pace your entire workout so that all of your sets of wall walks are as fast as your first set of wall walks. Or if box jumps are your weakness, pace yourself so you can complete all box jumps with the same speed every lap.
  • Don’t blow from the starting gate: This workout is 15 minutes, preferably you want to go almost the same speed every lap and be able to accelerate or sprint right at the very end. When you should start this sprint at the end is entirely up to you. It could be with 1 turn left, 1 minute left, or even just 30 seconds!
  • No rest, move regularly: At no time during this workout should you rest between reps or sets. The goal is to be constantly on the move. If you feel like resting, slow your pace down to a manageable level.

Read his full strategy and tips here.

Training Strategy Athletes Rx

CrossFit Mayhem, home of top athlete Rich Froning, shares his top CrossFit Open 22.1 workout strategy tips.

Suggested warm-up

No CrossFit Open 22.1 training strategy tip would be complete without a suggested warm-up to prepare you for your best performance. Follow one of the two options below before getting to work.

Short warm-up

The Training Plan, the program under which top athlete Annie Thorisdottir trains, recommends the following short warm-up for athletes who are short on time or who know warm-ups tire them out.

3 rounds
1 minute row at a faster pace each lap
Separation of 10 bands (VIDEO)
10 Behind the press back strip (VIDEO)
10 Band good mornings (VIDEO)
10 Raised Ankle Lunge, Alternating (VIDEO)
+
22.1 warm-up flow (VIDEO)
– Move for 3-5 turns
+
Training/setting up for wall walking
* Be sure to practice with the proper setup
** Break down the movement into 1) getting up off the floor, 2) going up the wall, 3) going down the wall
*** Keep overall reps low and focus on meeting standards every time

Break up the practice with sets of 4-6 DB snatches and box jump overs, focus on rhythm and efficient movements
+
2 – 3 rounds
1 walkway
4 snippets of DB
4 box jumps
* Work on transitions, pay attention to good DB lock and find a smooth rhythm on box jumps. Make sure to keep the standard movement on the walkways

Do not rest more than 3-5 minutes before starting the workout. If you have more time to wait, space out the last part with an easy assault bike between turns.

Source: Courtesy of CrossFit Inc.

Average warm-up

Perfect for athletes who have around 25-30 minutes to prepare and need a good warm-up. Expertly programmed by The Training Program.

@ easy pace
6 Minute Assault Bike
3 minute line
* At the start of each minute, take 3 deep expansive breaths (while rowing) to warm up the respiratory muscles
+
Additional work on ROM/blood flow
22.1 warm-up flow (VIDEO) – Move for 3-5 rounds
+
Optional – Cross Symmetry Enable Routine
+
3 rounds
1 minute row at a faster pace each lap
Separation of 10 bands (VIDEO)
10 Behind the press back strip (VIDEO)
10 Band good mornings (VIDEO)
10 Raised Ankle Lunge, Alternating (VIDEO)
+
Chest/air flow (VIDEO)
3 to 6 repetitions of each exercise
+
Training/setting up for wall walking
* Be sure to practice with the proper setup
** Break down the movement into 1) getting up off the floor, 2) going up the wall, 3) going down the wall
*** Keep overall reps low and focus on meeting standards every time

Break up the practice with sets of 4-6 DB snatches and box jump overs, focus on rhythm and efficient movements
+
2 – 3 rounds
1 walkway
4 snippets of DB
4 box jumps
* Work on transitions, pay attention to good DB lock and find a smooth rhythm on box jumps. Make sure to keep the standard movement on the walkways

Do not rest more than 3-5 minutes before starting the workout. If you have more time to wait, space out the last part with an easy assault bike between turns.

Movement Efficiency Tips

Wall step

“There are a few methods you can use to climb the wall, and the best option will be influenced by physical ability, preferences, and current state of fatigue.” – CrossFit training

  • ✅ The prick is an athletic maneuver in which the athlete lifts the chest away from the ground, creating a hip extension action immediately followed by hip flexion as the hips rise upward. The athlete can now pause momentarily before starting the wall walk or use the momentum of the hip action to start walking immediately.
  • ✅ A slightly slower and more controlled option is to push back to the wall in a resting position (hips on knees) before lifting off the ground and starting to walk.

Dumbbell snatch

“Efficient technique maximizes the amount of work you can accomplish while minimizing energy expenditure. Because intensity is relative to an individual’s physical and psychological tolerance, specific training tactics and techniques will vary from athlete to athlete and perhaps even from round to round. – CrossFit training

box jump

“There are a variety of methods you can use to perform box jumps in succession, and the option that’s right for you will be influenced by your skill level, physical ability, musculoskeletal health, and level of fatigue. current.” – CrossFit training

  • Jump, get up, get down, turn around and jump in the jump. This provides sure footing and a steady cadence when fatigue sets in.
  • Jump, hold the landing, rotate while descending and return to the next rep. This method is fast and challenges the quadriceps due to the almost constant flexion of the legs.
  • Side jump and side step down. This athletic maneuver offers fast cycle times but requires caution – don’t trip over this box!
  • Side jump. The boxes aren’t bumps and you’re not wearing skis, but this move rivals the challenge of tackling those double black diamonds on the ski slopes. Although this is an acceptable option in the rulebook, it is the most demanding and may not be sustainable for high reps.

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