Warmup:

2 Rounds –

100 Single Unders (or 40 Dubs)

30 sec/30 sec banded front rack stretch – see video below, courtesy of Power Monkey Fitness

10 Spider-Man Lunge w/twist

10 Empty bar Thrusters

10 Kip Swings

Then…

Spend 5 minutes going through 5 reps at each Thruster weight with 4 pull ups between each set, then finish with 3×30 sec dubs or single unders

Videos courtesy of The CrossFit Games.  It’s the Final WOD of the Open!!!

 

WOD:

“CrossFit Open Workout 22.3”

 

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’s bar weight – 65 lb, then 75 lb, then 85 lb

Men’s bar weight – 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

For movement standards, scaled versions, and score sheet, click here.

For some good tips…

Scaling Options:

Bar weight: Men – 65/85/105, Women 45/55/65 -> as needed

Pull ups ->Jumping Chin Above/Chin-adobe/Chest2Bar -> Ring Row/Buddha Pull Up/Jumping Chin-Above

Dubs -> Single Unders

Cool Down:

Couch Stretch – 1 Min per side

 

Kneeling Lat Stretch – 1 Min per side