Friday March 11th – Diamond Hill CrossFit
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Friday March 11th

10
Mar

Friday March 11th

22.03.11

OPEN WOD 22.3???

INTENDED STIMULUS

Remember to consult the official standards, requirements, and regulations on the CrossFit Games website: https://games.crossfit.com/workouts/open/2022/1

Today’s workout is increasingly challenging, which means that pacing and strategy can help stave off fatigue. If you struggle with higher skill movements and loadings, don’t try to win the workout in the first 3 movements.

Athletes who struggle with the 65/95 lb thruster weight and chest-to-bar pull-ups should consider scaling the workout, or breaking the thrusters into descending rep schemes in order to make their way through the pull-ups and double-unders.

If you athletes struggle with bar muscle-ups they should break up the 75/115 lb thrusters as needed in order to best prepare for working through the bar muscle-ups.

Advanced athletes should consider performing the the double unders, pull-ups, and lighter thrusters in large or unbroken sets to push under the time cap.

Heat Sign-up Sheet Link (RSVP also please)

https://docs.google.com/spreadsheets/d/1PraM8BtukxW2qyZ7cnlD-VYwLMikPKvsRRoSrrTVMcc/edit?usp=sharing

RX

For time:
21 pull-ups
42 double-unders
21 thrusters (95/65 lb)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (115/75 lb)
15 bar muscle-ups
30 double-unders
15 thrusters (135/85 lb)
Time cap: 12 minutes

SCALED

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (65/45 lb)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (85/55 lb)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (105/65 lb)
Time cap: 12 minutes

FOUNDATIONS

For time:
21 bent-over rows
42 jumping jacks
21 thrusters (45/35 lb)
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Time cap: 12 minutes

SKILL WORK

Rest, stretch, recover

STRETCHING

2 sets
:30 couch stretch/leg
:30 standing calf stretch/leg

WHITE BOARD BRIEF

Target Reps | 156-216 reps

The final week of the 2022 NOBULL CrossFit Open is here. Get ready to tackle Workout 22.3.

In this week’s workout we see three different sections. The first section is essentially the easiest with the most amount of reps. Then, as you move to the second section, the reps go down and the movements get a little harder. Finally, the third round is the most difficult. The reps go down, but the movements are the most challenging.

For most athletes who have consistent pull-ups and double-unders, the first section of the workout is a trap, meaning that it is simply here to get you to come out of the gate hot. However, you have to be smart. For most, blazing through the first set will set you up poorly for the rest of the workout. Only consider burning the first set down if you can perform 21 chin-over-bar pull-ups unbroken and still be relatively unfazed. Most athletes should consider chipping away at the first set in a manageable manner. This means breaking the pull-ups into 2-4 sets, staying smooth on the double-unders, and breaking the thrusters into 2-3 sets.

The second and third sets are where the bulk of the work is. If chest-to-bar pull-ups are hard for you and you know the heavier bar is going to be a struggle, break up the reps in the second set to ensure we get the best chance of finishing that section. Consider fast singles on the chest-to-bar pull-ups and 2-3 reps at a time on the thrusters.

If your goal is to make it to the third section and get as many bar muscle-ups as possible, then consider 3 sets of descending reps on the 75/115 lb thruster and chest-to-bar pull-ups. For example, 7-6-5 reps.

Finally, if you are hopeful to finish this workout, disregard the talk about not burning down the first section. Instead, you need to move through this section by performing 1-2 sets on the pull-ups, unbroken double-unders, and 1-2 sets on the thrusters. This should take no longer than 2:00. This will give you about 10:00 to get through the next two sections.

This workout challenges capacity, strategy, and the ability to get work done when fatigued. We know that many of us might struggle with bar muscle-ups. But this is also a chance to achieve your first bar muscle-ups. If you don’t have bar muscle-ups, but believe you can safely make your way to that point in the workout, consider trying for your first one today! In the worst-case scenario use small sets and singles to keep fighting forward. The warm-up will explain scaling options and prepare you for the most challenging pulling exercises. We will also spend time building up to the different loads we plan to use in each section of the workout.

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