Workout 22.3
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb
Time cap: 12 minutes
Visit the CrossFit Games website for all versions of the workout.
Comments on 220311
47 Comments
12min, Rx, 143 reps (done in 2022)
CFWUx2 5*45thr*2 10s 5dus
148 reps
2nd rnd thrusters also 95 lbs
156 RX
11:00 but could not do a single muscle up unfortunately under the fatigue
i Can’t do DU so had to string single double
bike, pvc and gym basics
ring transition
22.3
12 strict ring pull ups
42 du
21 2db thruster 15 kg
10 strict ring chin ups
36 du
18 2db thruster 15
8 strict ring pull ups
30 du
15 2db thruster 15
9:55
accessory, crosser, stretch, bike
158 reps
Rx’d
201 reps
14:32 terminado 30-40-45 kg
171 reps.
Scaled to dumbells-got through the 15 bar muscleups in 12m in 6-4-3-2 reps
Did at mom’s so janky wobbly pullup bar made kipping difficult (ctb in hard fought 3’s) and used 30lb. DBS round 1 and 40lb dbs round 2, had 50’s ready for round 3. Very bad round of 42 double unders took like a minute as well. A bit hung over too, but hey I did it despite my day going sideways.
180lb./42.99/176cm
166 reps
Sc. 158 reps
@30kg; 37,5kg; 47,5kg
https://youtu.be/EMjGhKDWrW4
RX 11:36
M/36/6'/170#
170 reps Rx (two failed muscle-ups)
Deo gratias
As rx’d, got 13 of 15 bar muscle-ups at cap (169 total).
Pleased with this. Unbroken pull-ups and unbroken double-unders (a shock). Broke C2B 6-3-3-3-3 (all regular kip, butterfly was not working today),
and broke thrusters 15-6 and 12-6. Did bar MU on the portable pull-up rig at my house. It needs to be weighed down significantly to remain stable under the strong kip needed for a bar MU, but it was nice to be able to use this today. Easier than hauling my weights over to the local park.
49m/5'10"/180
14:35 total. Hit 12:00 right at the start of 30 DU. At home, subbed 15/15 for MU and just used 80 for all thrusters.
170 reps
Scaled version
9:35
M/26/5'8"/160lb
CrossFit AFK
11:42 - Rx (Broke everything up into small chunks and tried to rest as little as possible. After the first round I thought, yep this is just fran but worse. Quads are smashed. Got slowed down by those muscle ups.)
Rx : 10’39
https://youtu.be/FkH4TgQfcA8
M/ 48/ 138 lbs/ 5’-5”
As Rx: completed 205 reps today.
I ran the dog long in the snow early then played pickleball in our league for 2 hours. Ran some errands, and then made. Breakfast for everyone and relaxed for a couple hours before doing the WOD.
I did warm up and stretch well before the WOD.
I broke up the thrusters often to minimize resting for long but the workout for me was mostly thrusters. Pull ups and C2B were surprisingly easy and I broke them well before being spent to keep going with minimal rest. All DUs were easy quick and done unbroken.
I was done with bar MUs with about 1:35 left. Also I hadn’t even done any MUs in a really long time and they felt solid.
Modified, using 2x 12,5 kg DB
--
21 inverted rows
42 jumping jacks
21 DB thrusters
18 DB bent-over rows
36 jumping jacks
18 DB thrusters
2 x 15 bar muscle-ups + 15 bench dips (feet elevated)
30 jumping jacks
15 thrusters
TIME: 18'31''
--
Peace.
21 pull ups
42 singles
21 thruster
18 pullups
36 singles
18 thruster
5 pull ups time caped
wife
pullups with straps
singles
everything else was rx
time 11:50
M/44/6’3”/215
202… through 15 BMU, 30 DUs, one 135 Thruster. Goal was six BMUs, so I’m happy!
Double unders were not happening. Wasted over 2min each attempt then called it. Rx otherwise
Made it 6reps into muscle ups. 162 reps
M/30s/225lbs
Son(14)
Adult scaled version
169reps
Rx’d: 204 reps @ 12 minute time cap. Finished entire workout at 14:49.
Only 1 bar, did weight changes while catching my breath.
Animal!
Thanks!
159 rx
208 reps Rx'd (split = 7:10)
Got 7 of the 15 thrusters at 135-lbs
Painful while it lasted... for someone with weak DUs (like me), this is relentless!
m/53/5'11"/190#
You're a beast! I hear you about DUs, I'm not so great at them as well.
Hey CrossFit, Adrian Bozman, Justin Burgh, and Chris Sinagoga!
This is an awesome and exciting workout! What a perfect way to constantly keep us on edge! Everyone thought there was going to be a 22.4! But no!
Looking back 22.1, 22.2, and 22.3 are an excellent test of fitness to get the correct people into the top 10% for Quarter Finals!
Also, I appreciate your discussion about the Box Jumps on 22.1 and Adrian made me realize that this is a test and it is not training and so step downs are a great test of fitness.
Thanks again guys!
This years Open was once again an amazing experience :)
172 reps Rx
M/44/5’8”/165
For time:
21 jumping chin-over-bar pull-ups
42 double-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 double-unders
15 thrusters (weight 3)
55-65-75lbs.
Time cap: 12 minutes
Had 3 thrusters remaining at weight 3 at 12 minutes.
Scaled format using Women's Rx weights (65-75-85)
9:49
All Thrusters and SU unbroken - not so much for pull-ups. Really wanted to beat the time cap today so I scaled the weight below the Men's scale. In hindsight, I probably could have still made the time cap using Men's scaled weights or DUs instead of SUs - definitely wouldn't have happened RX. This was a burner regardless. I started to make up yesterday's WOD on the back end but I was running out of time and cooked, so I just did a few sets of muscle and power snatch at 85# in between stretching.
166 Rx
Ring muscle-ups
scaled to strict pullups and 95lbs across all sets
14:28
10:46 Scaled (I really wanted to finish this and I know it wouldn't have happened at Rx)
Male Scaled Version:
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
65 lb, then 85 lb, then 105 lb
Time Cap: 12 minutes
65-75-85 thrusters, 15 pull-ups + 15 ring dips in place of 15 muscle ups
2 rounds + 15 pu + 8 dips = 179 reps
way too slow on the thrusters - those proved deadly right after the double-unders
Scaled 65 85 105 all chin-ups and singles not sure on time it’s between 9:30-10:30
For time: 11:41
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 jumping chest-to-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chin-over-bar pull-ups
30 single-unders
15 thrusters (weight 3)
45 lb, then 65 lb, then 85 lb
Time cap: 12 minutes
M/42/172 cm/72 kg
21 Ring Rows (legs under the bar)
21 Double Unders
21 Thrusters @ 18 kg
15 Jumping Pull-ups
15 Double Unders
15 Thrusters @ 23 kg
9 Pull-ups
9 Double Unders
9 Thrusters @ 27 kg
Doubles with singles between
9:06
154 reps RXd. 2 shy of 18 thrusters.
No push mentally or physically this morning. And had BMU as the the "finish line" which didn't help. Will try again this weekend.
163 Rx
7 Bar MU
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
A test designed to eliminate the last of the stragglers who do not have an elite CrossFit capacity. Medium and medium. Using stamina and coordination/accuracy as factors added to a classic benchmark couplet.
ASSUMED
Everything can be unbroken (besides bar muscle-ups) when fresh.
MAIN DECISION
Do this as part of the Open test, or use it as another workout to be scaled to your need?
TECHNIQUE SCALE
AMRAP in 15 minutes of:
15 thrusters
15 kipping pull-ups (scale ROM to keep rhythm)
CONSISTENCY SCALE
As rx, disregard the time cap. Double unders have to be unbroken or the set starts over. Sub scaled ring muscle-ups for bar muscle-ups.
INTENSITY SCALE
Fran, burpees as sub for pull-ups
MY STUFF
Didn't get to this in time so I did a different workout
GENERAL FEAR LEVEL: 8
Chris, I can’t do a 2-arm thruster, so would you sub 1-arm dumbbell thrusters, 2-arm power cleans or 2-arm squat cleans? Or something else entirely?
Yo Thomas, depends on what you want to get out of it.
Do you want to stay as close to rx as possible for the sake of the movements? One-arm dumbbell thruster.
Do you want to emphasize the pushing portion of the shoulders (assuming you want to stay away from overhead)? What about push-ups or floor press?
Do you want to get the metabolic feel of 21-18-15 thrusters? Are burpees an option?
Do you want to keep the theme or core-to-extremity with a ton of ROM? Those squat cleans sound good.
Do you want to take advantage of this time to work on something you normally wouldn't do? How bout a 1:00 L-sit? That works on strength in the transition position of the thruster, while also doing some pushing from the shoulders.
It can help to think about what you want to get out of the workout when making the injury scales. Or any scales for that matter.
Nailed it again Chris.
Thanks, Chris for taking the time to provide all those suggestions. I would not have thought of several of those. For the first round, I did 21 1-arm thrusters w/ 30lb dumbbell, round 2 - squat cleans with 35lb dumbbells, round 3 - power cleans with 45lb dumbbells. I am always looking for scales when the workout calls for some sort of overhead movement, so this info is very helpful. I can definitely do pushups and some variations of l-sits, but burpees are painful, so I stay away from them. Thanks, again.