Third and last week of the CrossFit Open. It makes us a little sad, but come on, don't let the smiles go away, we are going to enjoy this third week to the fullest!
We leave you the video of the live presentation and also in Spanish of CrossFit Spain.
Oh! By the way, do you want to know the secret that nobody knows? Well, continue reading that we leave it a little below.
The Workout Open 22.2
Complete For Time:
- 21 pullups
- 42 double unders
- 21thrusters (43/29kg)
- 18 chest to bar pull ups
- 36 double unders
- 18 thrusters (52/34kg)
- 15 bar muscle ups
- 30 double unders
- 15 thrusters (61/38 kg)
Timecap: 12 minutes
How to deal with it?
We would like to start by remembering the great Batman in his conversation with Superman in which he said: "Do you bleed? You will bleed" and seeing this wod was the first thing we thought of. We are all going to suffer during this wod.
Second thing we want to point out... We hate Thrusters, okay? It's like that, if you like them... you must have something wrong in your head;) Come on! outside jokes let's go with the interesting. How to approach this painful wod?
The Open CrossFit 22.3 comes with 3 types of movements. Weightlifting, gymnastics and conditioning, and they come hand in hand to make you suffer and do well. First of all we are going to start talking about the timecap, it is 12 minutes. If you are a normal level athlete (who trains 4-5 times a week and has a normal performance in classes) you probably won't finish the wod, so we are going to fight the wod to get to the muscleups as fresh as possible and don't choke too much.
Thrusters get heavier each round so it's a good idea to start from the first round. Same strategy with pullups and chest to bar. Starting intelligently you will go further.
The doubles are there to get your heart moving and good. Do not think about starting to jump and jump concentrate @ so as not to fail. In each failure you can go between 5-10 seconds that can be worth gold at the end of the wod.
The muscleup will be the black beast of every average athlete. Arriving muscle fatigued and out of breath will not help you to chain them so do not reach failure in your series. Break the rounds into 3 or even 2 reps, play smart and you'll come out on top.
This wod will be hard, cool and is the finishing touch to the CrossFit Open 22.3
Do you want to know the secret that nobody knew? This is more almost curiosity, this week's workout was leaked TWO HOURS BEFORE the official announcement, we don't post anything about leaks as we believe in the magic of waiting for the official announcement. It is the first time that this has happened in an Open and we hope that for future occasions they will keep the workouts in a better place ;)
Tips from the Pros
We will update this part with the best comments from professionals, we'll be waiting for you tomorrow morning ;)
While we prepare the list for 3/22 you can listen to this list that we are preparing for 22/2 :)