CrossFit Open Announcement 22.3 Workout & Standards

Written By Ben  |  CrossFit, The Open 

It’s the final week of the 2022 CrossFit Open and we’re ready for an exciting 22.3 workout!

The workout was announced and our 22.3 predictions were right! It’s a pull-up to bar muscle-up progression with some thrusters and double-unders.

Skip to the workout:

Rx

Scaled

Masters

Masters Scaled

Check out our Ultimate CrossFit Open 22.3 Strategy, Tips & Tricks!

The Live Open Announcement For 22.3

How To Watch The CrossFit Open Workout 22.3 Live Announcement

You can watch the announcement by visiting The CrossFit Games website or their YouTube channel.

When & What Time Is The CrossFit Open 22.3 Announcement?

Thursday, March 10th, 2022 at 12 PM PT / 3 PM ET / 8 PM GMT / 7 AM AEDT (Friday, March 11th, 2022)

Details About The 22.3 Open Announcement

The announcement is being held in Hendersonville, Tennessee! For the first time, two teams will face off during the announcement. Normally, it is just individual athletes. This year we will see CrossFit Reykjavik versus CrossFit Hendersonville!

CrossFit Reykjavik’s team consists of Annie Thorisdottir, Lauren Fisher, Khan Porter and Tola Morakinyo.

On CrossFit Hendersonville’s roster we have Lindsey McDuffie, Alexis Morgan, Logan Martin, and Zac Morgan.

CrossFit Open 22.3 Workout (Rx’d)

For time (12 min time cap):

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)

Females: 65 lb, then 75 lb, then 85 lb

Males: 95 lb, then 115 lb, then 135 lb

CrossFit Open 22.3 Workout (Scaled)

For time (12 min time cap):

21 jumping chin-over-bar pull-ups

42 single-unders

21 thrusters (weight 1)

18 chin-over-bar pull-ups

36 single-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 single-unders

15 thrusters (weight 3)

Females: 45 lb, then 55 lb, then 65 lb

Males: 65 lb, then 85 lb, then 105 lb

CrossFit Open 22.3 Workout (Masters 55+)

For time (12 min time cap):

21 jumping chin-over-bar pull-ups

42 double-unders

21 thrusters (weight 1)

18 chin-over-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 double-unders

15 thrusters (weight 3)

Females: 45 lb, then 55 lb, then 65 lb

Males: 65 lb, then 85 lb, then 105 lb

CrossFit Open 22.3 Workout (Scaled Masters 55+)

For time (12 min time cap):

21 jumping chin-over-bar pull-ups

42 single-unders

21 thrusters (weight 1)

18 jumping chest-to-bar pull-ups

36 single-unders

18 thrusters (weight 2)

15 chin-over-bar pull-ups

30 single-unders

15 thrusters (weight 3)

Females: 35 lb, then 45 lb, then 55 lb

Males: 45 lb, then 65 lb, then 85 lb

CrossFit Open 22.3 Standards

22.3 Equipment Needed:

  • Barbell (Potentially up to 3 barbells)
  • Standard bumper plates (no larger than 18 inches) to load to the appropriate weights for your division
  • Collars to secure the plates on the barbell
  • Pull-up bar
  • Jump rope
  • Tape or chalk to mark the floor
  • Maybe a box if you are doing jumping pull-ups and need to get to the bar

22.3 Setup Requirements:

First, you must set up a line with tape or chalk directly underneath your pull-up bar.

Second, you will set up another line of tape or chalk 8 feet away from the first line.

Your thruster barbell will be behind the second line of tape, so that there is 8 feet+ of clear space between the rig and your barbell, for you to jump rope in.

22.3 Floor Plan By CrossFit HQ | WODprep

The workout starts with you facing the rig, at the second line away from the rig.

You can have multiple barbells set up, and anyone can help move the barbells in and out of the way. Or, change out your weights as needed.

What’s The Tiebreak?

There is no tiebreak if you complete the workout. However, if you do not finish, your score is total number of reps and the you must record the split times of your first two thruster sets. Those will be the tie breaks. If you get through the 18 thrusters, that time will be your tiebreak. If you only get through the 21 thrusters, that will be your tiebreak time.

22.3 Thruster Standard

The barbell must remain behind the 8-foot line, away from the rig. 

You can have multiple bars set up. If you only have one barbell, you may receive assistance changing the weight. You may NOT receive assistance settling the barbell if it bounces or rolls out of place.

The barbell must start on the ground, then your hip crease must go below the top of your knees. 

You can do a full squat clean into the thruster on the first rep from the ground. 

The rep credited when athletes hips, knees, and arms are fully extended. The bar must also be directly over the middle of your body, or slightly behind. 

You must complete the rep in one motion. You cannot do a clean and then a jerk.

If you drop the bar from the overhead position, you have to wait for it to settle before you pick it up again. No catching while it bounces.

22.3 Double-Under / Single-Under Standards

You must rotate the rope forwards, not backwards.

For double-unders, the rope must pass under the feet twice for the rep to count. For single-unders, the rope must pass under the feet once.

22.3 Chin-Over-Bar Pull-Ups Standard

You must start with your arms fully extended and feet off the ground.

You can use any style grip on the bar. 

You can utilize grips / hand protection OR tape the bar. But, you cannot do both.

The rep is counted when your chin breaks the horizontal plane of the pull-up bar, or your chin goes over the bar.

22.3 Chest-To-Bar Pull-Ups Standard

The standards are the same for this but your chest (at or below the collar bone) must touch the pull-up bar in order for the rep to count.

22.3 Bar Muscle-Ups Standard

You must pass through or begin with a hang below the bar, with your arms extended and feet off of the ground. 

You cannot glide kip, do pull-overs, or rolls to support. You can kip the bar muscle-ups.

No part of your foot can go over the lowest part of the bar.

You must move through at least a portion of a dip to reach the top of the rep.

The rep is counted once your arms are fully locked out and your shoulders are slightly over the bar.

Only your hands can touch the bar, no other part of your arm can.

At the top of your rep, your arms must be supporting your weight, no resting on the bar.

22.3 Jumping Pull-Up Standard (Chin-Over and Chest-To-Bar)

You can utilize grips / hand protection OR tape the bar. But, you cannot do both.

For all of the jumping pull-up variations the bar must be at least 6 inches above your head. You may need to use a box or other stable surface to get closer to your bar.

You must hold on to the bar and lower yourself until your arms are fully extended, with your feet still touching the ground/box.

For the chest-to-bar jumping pull-ups, the rep is counted when your chest (at or below the collar bone) touches the bar.

For the chin-over jumping pull-ups, the rep is counted when your chin breaks the horizontal plane of the pull-up bar, or your chin goes over the bar.

Check Out Our 22.3 Strategy Guide!

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!

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Useful Links:

22.1:

Blog: CrossFit Open 22.1 Workout & Standards

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 22.2 Strategy & Tips

22.3:

Blog: CrossFit Open 22.3 Strategy & Tips

YouTube Video: CrossFit Open 22.3 Strategy & Tips

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