Workout Description

Why This Workout Is Hard

Workout #1 from the 2022 CrossFit Games Age Group/Occupational Qualifier. This is a fast couplet of 3 rounds for time: 20 Toes-to-Bars and 20 Alternating Dumbbell Snatches (70/50 lb), with a 10-minute time cap. It tests grip endurance, core strength, and power output with a heavy dumbbell.

Benchmark Times for AGQ 22.1

• Elite: <12:01
• Advanced: 12:01-11:01
• Intermediate: 11:01-9:01
• Beginner: >9:01

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Totaling 60 T2B and 60 heavy DB snatches. This will severely tax grip stamina (for both movements), core stamina (T2B), and unilateral full-body strength-stamina for the snatches (shoulder, back, legs).
• Power (8/10): Dumbbell snatches are a primary power movement. Kipping T2B also utilize power. Maintaining high power output for 3 rounds is critical for a fast time.
• Strength (7/10): Alternating dumbbell snatches with a 70/50 lb dumbbell are heavy for 20 reps per round. Toes-to-bars require significant core and grip strength. This WOD has a strong strength endurance component.
• Speed (7/10): This is a sprint. Fast cycling of T2B and heavy DB snatches with minimal transition time is crucial for a good score within the 10-minute cap.
• Endurance (6/10): Three rounds for time (10-min cap) of 20 Toes-to-Bars and 20 Alternating Dumbbell Snatches (70/50 lb). This is a fast-paced couplet testing core/grip endurance and unilateral power endurance under a tight time constraint.
• Flexibility (5/10): Requires good hamstring and shoulder flexibility for T2B. Good hip hinge and overhead mobility for heavy DB snatches.

Modality Profile

A couplet of a monostructural movement (Row) and a gymnastics movement (Wall Walks). A classic G/M test.

Similar Workouts to AGQ 22.1

If you enjoy AGQ 22.1, you might also like these similar CrossFit WODs:

• Dream Crusher (92% similar) - For Time 6 Thrusters (135/95 lb) 9 Power Snatches (135/95 lb) 12 Power Cleans (135/95 lb) 15 Pull-Up...
• Regionals 15.7 (91% similar) - For Time: 27 Thrusters (95/65 lb) 4 Rope Climbs 21 Thrusters (95/65 lb) 3 Rope Climbs 15 Thrusters (...
• Test 3 (91% similar) - For Reps in 8 minutes Tabata Air Squats Rest 10 seconds then: Max Muscle Ups...
• Regionals 12.3 (91% similar) - 4 Rounds for Time: 10 One-Arm Dumbbell Snatches (100/70 lbs) 100 meter Sprint...
• AGOQ 23.2 (90% similar) - As many repetitions as possible in 10 minutes: 10 calorie Echo Bike 50 foot Handstand Walk 10 calori...
• AGOQ 18.1 (90% similar) - For Time 4 Thrusters (135/95 lb) 1 Rope Climb (15 ft) 8 Thrusters (135/95 lb) 2 Rope Climbs (15 ft) ...
• Tall Dan (89% similar) - AMRAP in 12 minutes Buy-In: 80 calorie Row Then AMRAP in remaining time: 6 Deadlifts (315/255 lb) 2...
• Schlitz (89% similar) - 4 Rounds for Time 400 meter Run 4 Muscle-Ups 40 Double-Unders...

These WODs similar to AGQ 22.1 share comparable training demands, time domains, and movement patterns.