Workout Description

Why This Workout Is Very Hard

Skill climbs from pull-ups to chest-to-bar to bar muscle-ups while thruster loads increase. The 12-minute cap forces sustained intensity with minimal rest. Grip, shoulders, and lungs are taxed concurrently. Advanced gymnastics under fatigue plus moderate-to-heavy barbell cycling make this far tougher than classic couplets like Fran.

Benchmark Times for Open 22.3

• Elite: <4:00
• Advanced: 5:00-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Fifty-four thrusters and 54 pulling reps demand muscular endurance in legs, shoulders, and grip. Managing small, consistent sets without long breaks is key, especially when fatigue meets bar muscle-ups.
• Speed (7/10): Fast transitions, quick rope cadence, and efficient barbell cycling separate scores. Aggressive pacing with minimal chalking and deliberate set sizes keeps average rep speed high throughout.
• Power (6/10): Explosive hip and leg drive improve thruster cycling and efficient kip into chest-to-bar and bar muscle-ups. Crisp, powerful reps preserve rhythm and help maintain unbroken or minimally broken sets.
• Endurance (6/10): A 12-minute cap with constant transitions requires aerobic support to maintain high heart rate across rope, barbell, and gymnastics. Not a long grinder, but you must breathe well while executing high-skill sets.
• Strength (5/10): Thrusters climb to 135/85 lb, which feels heavy under fatigue. Strength matters for secure front rack, leg drive, and overhead lockout, but maximal strength is not the primary limiter.
• Flexibility (4/10): Adequate shoulder and thoracic mobility for front rack and overhead, plus hollow/arch positions for efficient kipping. Limited range slows depth, stability, and bar path, especially as fatigue increases.

Movements

• Thruster
• Chest-to-Bar Pull-Up
• Bar Muscle-Up
• Pull-Up
• Double-Under

Scaling Options

Scale to: Pull-Ups/C2B/BMU → Chin-over or Jumping C2B or Jumping BMU • Double-Unders → 2x Singles or 30-24-20 DUs • Thrusters → 75/55, 95/65, 115/75 lb

Scaling Explanation

These options preserve the workout’s escalating skill and load while allowing continuous movement, protecting stimulus, pacing, and grip under the 12-minute cap.

Intended Stimulus

Fast and intense with smart breaks. Keep breathing high but controlled while protecting grip for the final gymnastics. Early sets should feel comfortably hard, with quick transitions and short rests. Finish with a push on the last thrusters—smooth and steady until it’s time to sprint.

Coach Insight

Pace with intent: small, quick breaks on gymnastics, then commit to strong but sustainable thruster sets. Keep transitions under five seconds and avoid unnecessary chalk stops. One tip: Pre-plan exact set sizes and rest counts; then stick to them. Avoid early blow-ups, failed bar muscle-ups, and over-gripping the rope. Efficiency beats hero sets.

Benchmark Notes

These times range from hitting the cap (L1) to elite finishes (L9). If you’re near 8 minutes you’re around L5. Finishing under the cap suggests the right scaling. If you stall on the bar muscle-ups, reduce skill or load to keep moving.

Modality Profile

Gymnastics dominates with pull-ups, chest-to-bar, and bar muscle-ups. Weightlifting is significant due to 54 thrusters with increasing loads. Monostructural is present through double-unders, which are time-light but elevate heart rate and challenge coordination between higher-skill segments.

Similar Workouts to Open 22.3

If you enjoy Open 22.3, you might also like these similar CrossFit WODs:

• Quarterfinals 21.1 (91% similar) - For time: 3 rounds of: 10 Strict Handstand Push-Ups 10 Dumbbell Hang Power Cleans (2x50/35 lb) 50 Do...
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• Regionals 17.4 (90% similar) - For time: 27 Thrusters (95/65 lb) 12 Ring Muscle-Ups 21 Thrusters (115/75 lb) 9 Ring Muscle-Ups 15 T...
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• Open 25.2 (90% similar) - For time (12-minute cap): 21 Pull-Ups 42 Double-Unders 21 Thrusters (95/65 lb) 18 Chest-to-Bar Pull-...
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• Open 17.2 (89% similar) - AMRAP in 12 minutes 2 Rounds of: 50 ft Dumbbell Walking Lunges (50/35 lb) 16 Toe-to-Bars 8 Dumbbell ...

These WODs similar to Open 22.3 share comparable training demands, time domains, and movement patterns.