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CrossFit OPEN 22.3 OPEN Announcements

Heat Schedule 22.3

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CrossFit OPEN 22.3

RX
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)

  • Female 65-75-85lbs
  • Male 95-115-135

Time cap: 12 minutes

Description
This workout begins with the athlete facing the pull-up bar and standing behind the line measured 8 feet away from the line under the pull-up bar. After the call of “3, 2, 1 … go,” the athlete will perform 21 pull-ups, then 42 double-unders, followed by 21 thrusters. Next, the athlete will return to the pull-up bar and perform 18 chest-to-bar pull-ups, then 36 double-unders, and 18 thrusters at a heavier weight. Finally, the athlete will perform 15 bar muscle-ups, 30 double-unders, and 15 thrusters at an even heavier weight.

Athletes may set up multiple barbells. If one barbell is used, the athlete may receive assistance changing the load on the bar. Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.

The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 12-minute time cap.

WORKOUT VARIATIONS
Scaled (Ages 16-54)
Female

  • Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then chest-to-bar pull-ups
  • Single-unders
  • 45-55-65 lbs

Male

  • Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then chest-to-bar pull-ups
  • Single-unders
  • 65-85-105 lbs

RX Teenagers 14-15
Female

  • 45-55-65 lbs

Male

  • 65-85-105 lbs

Scaled Teenagers 14-15
Female

  • Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then chest-to-bar pull-ups
  • Single-unders
  • 35-45-55 lbs

Male

  • Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then chest-to-bar pull-ups
  • Single-unders
  • 45-65-85 lbs

RX Masters 55+
Female

  • Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then chest-to-bar pull-ups
  • 45-55-65 lbs

Male

  • Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then chest-to-bar pull-ups
  • 65lbs-85-105 lbs

Scaled Masters 55+
Female

  • Jumping chin-over-bar pull-ups, then jumping chest-to-bar pull-ups, then chin-over-bar pull-ups
  • Single-unders
  • 35-45-55 lbs

Male

  • Jumping chin-over-bar pull-ups, then jumping chest-to-bar pull-ups, then chin-over-bar pull-ups
  • Single-unders
  • 45-65-85 lbs

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