HERE WE GO!




Team, it's finally time! Open workout 22.1 is here and it's simple yet challenging in the way that most Open wods are :) You can sign up to do the official Open any time up until the deadline of the first workout (Monday 5pm) but I suggest doing it NOW so you don't forget! You can also take part in our intramural competition if you sign up for the official Open, some more details are below.


Here are some words direct from CrossFit HQ:


• Welcome to the 2022 NOBULL CrossFit Open! The season is here and the first workout is a doozy. We introduced the wall walk in last year’s Open and we see it again as it kicks off this year’s Open.

• Today’s workout is a classic CrossFit triplet. Two gymnastics movements and a light to moderate DB weightlifting movement.

• Expect today’s workout to challenge muscular stamina as well as cardiorespiratory endurance. The wall walks may seem easy in Rounds 1 and 2, but as the reps add up and heart rates get high, expect the arms and shoulders to become more and more fatigued. Consider taking a brief rest at the bottom of each wall walk rep.

• In order to hit the stimulus of today’s workout, one of our goals is to keep each round to ~3:00 or less. If this is going to be a challenge, we should scale one or all of the movements. If you are signed up for the Open, consult the official standards, requirements, and regulations to help you decide which options may be the best for you. Keep in mind there are different divisions for specific age groups such as Rx’d, scaled, teenagers, and masters. These can be found on the official scorecard or the CrossFit Games website.

• If going Rx’d is your goal and you know you will struggle with one or more of the movements, consider using a strategy. You could deliberately break up the DB snatches in order to help maintain shoulder stamina. During the wall walks you could also consider taking longer rests between reps, especially if you are slow to climb up and down the wall.

• One thing that may help you with making a decision or what pace to consider for the workout, is looking back to last year’s Open. Remember back to what you did for the wall walks. Did you scale them? If so, maybe this year you can perform them Rx’d. If you did perform them last year, where did they get challenging? Where did you lose time? These are all valuable questions that can help you make an informed decision.


CLASS FORMAT


1. We'll be discussing the workout as a group and going over standards at the start of each class. PLEASE PAY ATTENTION so that you understand the specifics of the workout and standards (which are different this year than last year for the wall walks).


2. We'll then split the class into two equal groups (heat 1 and heat 2). Heat 1 will warm up while heat 2 familiarize themselves with the scoresheet and prep to judge.


  • There will be specific spots for wall walks for Womens Rx and Scaled (both are 55" away from wall) as well as for Mens Rx (60" away from wall).


3. After the 15 minute workout is over, Heat 2 will warm up then Heat 1 will judge.


4. Make sure to take the bottom strip of your scoresheet with you and enter your score online. We will keep the top part for validation purposes


TEAMS!


Scoring for teams starts right away... the best way to earn points for your team is to:


SHOW UP each week


WEAR your colors


SUPPORT your teammates


Do YOUR BEST (you can earn extra points for any PR's!)


Extra points are available each week for best team spirit, so you can bring in something extra extra if you like!!!


Here are the teams (you will be assigned to the class you show up to on Friday - Saturday this week):


6am,7am,930am - TEAM GREY (captains - coach Cam and member Oliver J)

12 noon, 4pm - TEAM GREEN (captains - coach Dub and member Kim M)

515pm, 630pm - TEAM BLUE (captains - coach Tia and member Josh L)

745pm and Saturday - TEAM RED (captains - coach Phil and member Sam H)

 

CROSSFIT OPEN 22.1


Official scoresheet and movement standards HERE

Demo video HERE


15 MINUTE AMRAP


RX:


3 WALL WALKS

12 DB SNATCH (ALTERNATING) -35/50LB

15 BOX JUMP OVERS (20/24") - must step down off box


SCALED:


3 SCALED WALL WALKS

12 DB SNATCH (ALTERNATING) - 20/35LB

15 BOX JUMP OVERS (20/24") - STEP UP ALLOWED


55+

3 WALL WALKS

12 DB SNATCH (ALTERNATING) - 20/35LB

15 BOX JUMP OVERS (20/24") - STEP UP ALLOWED



WARM UP:


3 rounds

50 single skips

4/side plank t rotations

12 KB high pulls (like sumo dl high pull but same stance as for db snatch)


Specific warm up:


3 rounds of:


1 wall walk

6 snatches

6 box jump overs

Rest 30 sec



JUDGING NOTES


WALL WALKS:


  • Both feet need to be on the wall (with hands touching far tape line) before the hands move

  • Both hands need to be touching the close tape line (10" from wall) at the same time

  • Feet must remain in contact with the wall until both hands return to far tape line

  • Scaled format is different - hands must move over and back a line of tape placed 55" away from wall - will be marked for each class

DB SNATCH:

  • Bracing the non working arm on the body is not allowed

  • Both DB heads must touch the ground at the start of each rep

BOX JUMP OVERS

  • Must step down off the box (rebounds not allowed)

  • Can step up in Scaled divisions and Master's 55+