How about open workout 22.3? Bet on Mark Vácha's tips!

Author Marek Vácha and RUFF training team

Here we go, the last week of CrossFit open! This week you can expect again an interesting triplet, a combination of three exercises. CrossFit Open WOD 22.3 is as follows:

For Time:

• 21x pull-ups
• 42x double-unders
• 21x thrusters @43/29kg
• 18x chest-to-bar pull-ups
• 36x double-unders
• 18x thrusters @52/34kg
• 15x bar muscle-ups
• 30x double-unders
• 15x thrusters @61/38kg

- Time cap: 12 min.

Your goal is, as in last week's workout, to complete the prescribed scheme in the shortest possible time, but no longer than 12 minutes.

Warm-up

As for the 22.1 and 22.2 CF Open workouts, a thorough warm-up will play a very important role. So try to approach it conscientiously and use it for both thorough physical preparation and mental preparation. We know that the combination of traction movements on the trapeze and thrusters (Fran benchmark style) is challenging enough on its own, and doubly so if you don't prepare your body properly. You can approach the warm-up as follows:

Warm up: 10 min. machines (Air Bike, Row, Ski, ...) @low intensity movement + mobility:

Here your goal will be to get a better range of motion to then perform each exercise more efficiently, you want to focus mainly on the thoracic spine, hips and ankles. You can try using some of the techniques from the following video to get your upper body moving:

To move your hips and ankles, try working ideally straight in the bottom squat position, you can try for example:

B) The specific warm-up will consist of three parts:

This part is all about trying out the moves, no need to get too out of breath here

In this section, on the other hand, we want to get into a state of breathlessness and increase the heart rate. Try out a little bit how you feel during the actual workout. This part should be followed by a break of about 5-10 minutes and the workout itself.

Game plan, or how to do it

First and foremost, it's important to again realistically assess how you're doing, as the RX and Intermediate/Scaled athlete's approach will be very different. Let's go through each group and give some tips on what and how might be appropriate for this workout.

Intermediate/Scaled:

This group will most likely include individuals who will find either the weight on the axle or some gymnastic element to be a real challenge. If you know that the heavier dumbbell will likely bother you in the second and third rounds, or if your limitations are going to be Bar muscle-ups, for example, I would definitely recommend starting at a slower pace and not being afraid to split each exercise into multiple sets. It will definitely be beneficial for you to start your wod at a slightly slower pace, splitting each exercise into smaller sets so that you are then able to counter the particular exercise that is bothering you more. If you start the first round frantically, get out of breath quickly and get into a lactate state, then your limiting element will be considerably more challenging for you than if you are less fatigued.

I would make an exception for people who kind of suspect that they won't finish the last element on the trapeze, Bar Muscle-ups. If you know that 15 reps is too much for you, maybe choose a slightly faster pace so that you have more time for the last trapeze, then try to set certain time intervals where you always try to do one quality rep.

Tips in points:

1. Start splitting up your exercises early, think about whether you're more likely to be bothered by the axle/trapeze/both and approach it accordingly.

• The trapeze is the limiting factor: in the first few rounds, split into 2-3 sets
• Axle limiting factor: split into 2-3 sets in the first few rounds
• Total volume limiting factor: split both the axle and trapeze as soon as possible

... keep in mind that smaller sets with a short break in between (3-5s.) are often faster in result than when you are forced to stop for a longer time on an exercise due to fatigue.

3. Focus on yourself = try not to notice how the people around you are doing, you are primarily racing against yourself. Run your wod at a pace you can maintain to the end.

RX:

For this group, the last trapeze, the Bar muscle-ups, will probably be the biggest challenge. Here you can either gain a lot on these 15 reps or lose a lot. If you fall into this category, you probably shouldn't have a problem finishing the workout within the time limit, but the question is how to do it best.

If we're talking truly elite level, then the goal is clear: go fast paced from the start and go single exercises unbroken, probably even bar muscle-ups. However, this approach applies to a minimum of competitors, especially here in our country. Most competitors will be forced to split BMUs one way or another. So the question is how best to split them and whether you need to strategically split the exercises beforehand.

If you're in the RX category, try to make sure you're doing BMUs in 3-5 sets at most, then set the tempo of the previous exercises accordingly. The first round probably shouldn't be a problem, feel free to go unbroken as long as you don't get too tired, on the other hand if you split the first axis into two sets as well you definitely won't mess anything up. The second round will probably be the part of the workout for you where you want to work strategically. You can probably do 18 reps of CH2B Pull-ups as well as 18 reps of Thrusters unbroken, but won't you be too tired after that for the oft-mentioned BMUs? So definitely don't be afraid to split the second round more, better more sets here than to find out on the last trapeze that you're completely exhausted and BMUs are hell. Once you get before the last trapeze, there's nothing to wait for. Try to quickly bounce the last double-unders and immediately go for the last axis.

In terms of the last 15 thrusters, it's good to expect it to be harder than it first appears. Even though the weights are not extremely heavy, after the total volume of both the trapeze and the axle, believe that it will be a challenge. It's a good idea to plan ahead and prepare for this, as just like the last trapeze, you can lose a lot of time. Don't let the pain catch you off guard, try to push those last few reps as hard as you can.

Tips in points:

• BMUs will be the hardest element, choose an appropriate strategy to overcome it.
• Once you've completed them (BMUs), don't wait for anything and give the rest your all.
• Don't be afraid to start splitting up the exercises early.

Okay, good luck to you all!

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