22.1 CrossFit Open Workout & Standards

Written By Ben  |  CrossFit, The Open 

The 2022 CrossFit Open is officially here and the first workout was just announced.

The first open workout gives us a fun AMRAP triplet. We’re excited to get after it and hope you are too!

Check out our Full Strategy Guide for 22.1 on how to pace and move efficiently!

Looking to get the best times in this year’s open? Be sure to sign up to receive our free open workout strategy guides!

CrossFit Open 22.1 Workouts:

22.1 Open Workout (Rx’d):

Complete as many rounds as possible (AMRAP) in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

Female: 35-lb dumbbell, 20-in box

Male: 50-lb dumbbell, 24-in box

22.1 Open Workout (Scaled):

Complete as many rounds as possible (AMRAP) in 15 minutes of:

3 scaled wall walks

12 dumbbell snatches

15 box jump-overs OR step-overs

Female: 20-lb dumbbell, 20-in box

Male: 35-lb dumbbell, 24-in box

22.1 Open Workout (Masters 55+):

Complete as many rounds as possible (AMRAP) in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs OR step-overs

Female: 20-lb dumbbell, 20-in box

Male: 35-lb dumbbell, 24-in box

22.1 Open Workout (Scaled Masters 55+):

Complete as many rounds as possible (AMRAP) in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs OR step-overs

Female: 10-lb dumbbell, 20-in box

Male: 20-lb dumbbell, 24-in box

View all divisions here and grab your scorecard.

22.1 Open Workout (Foundations):

Complete as many rounds as possible (AMRAP) in 15 minutes of:

3 bear crawls

12 dumbbell snatches

15 box step-overs

Female: 10-lb dumbbell, 12-in box

Male: 20-lb dumbbell, 12-in box

Grab your scorecard for the foundations division here.

22.1 Equipment, Movement & Standards:

Equipment Needed:

  • A Dumbbell (Division Appropriate Weight)
  • A Clear Wall For Wall Walks Or Area For Bear Crawls
  • A Box (Division Appropriate Size)
  • Some Tape

Movements & Standards:

22.1 is an AMRAP triplet so we only see three movements:

Wall Walks and Scaled Wall Walks

The wall walks were first introduced to the open last year. However, there is a new standard for them this year!

Last year, you were able to measure your tape based on your body dimensions. This year for either the tape measurement is set based on your division/gender.

For wall walks will set two lines of tape.

The first line of tape represents the start and finish of your rep. The first line of tape for women must measure 55 inches away from the wall. For men, the first line of tape must measure 60 inches away from the wall.

The second line of tape represents a full rep. This piece of tape must be placed 10 inches away from the wall.

Every rep will start with you laying completely flat on the floor; chest, thighs, and feet touching the floor. Both hands or fingers must touch the starting line.

CrossFit Open 22.1 Strategy & Tips Wall Walks | WODprep

Your hands/fingers must remain on the tape until both feet are on the wall.

At the top of the rep, your hands must touch the second tape line that is 10 inches away from the wall.

CrossFit Open 22.1 Wall Walk Standard Top of Rep | WODprep

Then, you can descend your rep, finishing by at least your fingers touching the first line of tape and being completely flat on the floor; chest, thighs, and feet.

The Standard For Scaled Wall Walks is slightly different. There is no second line of tape. There is only the starting line of tape and it should be 55 inches away from the wall for males and females.

The standard for scaled wall walks is as follows:

You must start laying completely flat on the floor; chest, thighs and feet. Your hands must be COMPLETELY in front of the tape. No part of the hand can touch the tape.

Both hands must remain in front of the tape until both feet are on the wall.

The top of the rep is as soon as both of your hands are past the starting point, with no part of the hand or fingers touching that line.

The rep is completed when you bring your hands back in front of the line and you are completely flat on the floor; chest, thighs, and feet.

Dumbbell Snatches

The dumbbell snatch standard is the same across all divisions.

You must start with both heads of the dumbbell on the floor.

CrossFit Open 22.1 DB Snatch Standards Starting Position | WODprep

You must bring the dumbbell overhead in one motion (no clean and jerking it) and it is a completed rep when your arms, hips and knees are fully extended and the dumbbell is over the middle profile over your body.

CrossFit Open 22.1 DB Snatch Standard Complete Rep | WODprep

You must alternate arms between reps, and can swap in the air. Both dumbbell heads must touch the ground between reps.

Box Jump-Overs or Step-Overs

For the box jumps, you must start with both feet on the ground.

You cannot angle the box and go on the corner.

You must have a two-foot take off. Lateral jumps are allowed.

You must step down from the box on the other side, and rebounding is not allowed. However, you can completely jump over the box.

All scaled divisions are allowed to do step-overs. But, both feet must touch the top of the box.

CrossFit Open 22.1 Box Jump Overs Step Overs Standard Top Of Box | WODprep

Be sure to review the full standards carefully on your scorecard before starting!

Looking to get the absolute most out of your Open scores this year? Sign up for our private coaching platform for the 2022 Open for just $3!

Get our free strategy guides emailed right to your inbox every week. These strategy guides consist of bonus content for the scaled divisions, additional strategies and tips that we develop throughout the weekend, and mental prep notes!

2022 CrossFit Open FAQ

How long does the CrossFit Open last?

The 2022 CrossFit Open lasts for 3 weeks, with the first workout announced on Thursday 24th February and the final workout on March 10th. The deadline to complete each workout is the following Monday at 5 p.m.

How do I submit my scores for the CrossFit Open?

CrossFit Open participants can submit scores directly from their Competition Dashboard, which they’ll get access to once registered.

How to register for the CrossFit Open?

Go to Games.CrossFit.com and under the Start button dropdown, click REGISTER. Participants may register at any time throughout the Open, ending March 14, but to have valid scores for all 3 workouts, they must be registered before 5:00 p.m. PT on Monday, February 28.

Who is the CrossFit Open for?

ANYONE can take part in the CrossFit Open, from beginners all the way to athletes destined for the CrossFit Games in Madison! There are 3 main divisions in the 2022 Open; Rx, Scaled and Foundations so everyone can give it a shot no matter what level they’re at. There are also various age categories as well as 16 adaptive athlete divisions.

What is the 2022 CrossFit Open Equipment List?

For the Rx’d and Scaled divisions, you’ll need one dumbbell, one barbell, standard bumper plates and collars, 24/20 inch box, pull-up bar, jump rope and open wall space. For more details on specific weights and divisions, head over to the Games website.

Follow us on social media for real-time tips and updates on the 2022 CrossFit Open

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Useful Links:

22.1

Blog: CrossFit Open 22.1 Strategy & Tips

YouTube Video: CrossFit Open 22.1 Strategy & Tips

22.2

Blog: CrossFit Open 22.2 Workout & Standards

Blog: CrossFit Open 22.2 Strategy & Tips

YouTube Video: CrossFit Open 22.3 Strategy & Tips

22.3

Blog: CrossFit Open 22.3 Workout & Standards

Blog: CrossFit Open 22.3 Strategy & Tips

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