Use These Tips to Dominate CrossFit Open Workout 22.1

The first 2022 CrossFit Open workout is a 15-minute AMRAP. Use these tips to keep your form tight and efficient.

The 2022 Open has officially started. On Feb. 24, 2022, CrossFit announced the first of three Open workouts. 22.1 is a three-movement 15-minute AMRAP, consisting of three wall walks, 12 dumbbell snatches, and 15 box jump-overs. Athletes Noah Ohlsen, Pat Vellner, Bethany Shadburne and Danielle Brandon faced off on the CrossFit Games YouTube channel immediately after the announcement, given by five-time Fittest Woman on Earth®, Tia-Clair Toomey.

Fans wondering what the first CrossFit Open without Dave Castro will look like can expect a whole lot of the same. In the Cool Down post-show, CrossFit’s new General Manager of Sport, Justin Bergh, said they decided to keep the workouts Castro programmed, albeit with some minor tweaks. 

22.1 (Rx’d)

15-minute AMRAP of the following triplet:

Related: For the Adaptive, Foundational, and Scaled workouts, check out our 22.1 workout announcement

This workout may be 15-minutes long, but it’ll feel like a slog if your form isn’t tight for each of the three movements. Use the tips below to ensure you’re performing 22.1 as effectively (and safely) as possible. Oh, and please remember the most important tip of all: Have fun!

Wall Walk Tips

Wall walks are generally seen as a scale or modification for those unable to do handstand walks. It allows the athlete to get on their hands with the full weight of their body without worrying about balance.

Keep Your Arms Straight

Since all of your body weight will be on your hands, it’s crucial that you keep your arms extended out as you transfer your body weight back and forth to each arm. The reason is you can stack more weight on a locked-out joint as opposed to a bent joint — they’re more stable. An easy cue to remember would be to drive through your shoulders and push through the floor. This cue helps you engage the musculature around each of the joints in your arm.

Don’t Let Your Core Get Loose

Since every movement starts from the core, it’s imperative to keep your midline as tight as possible so that you don’t have flex in your spine as you drive yourself up the wall. Think about holding a hollow hold position during each wall walk.

Take it Slow(ish)

Finally, don’t rush these reps unless you are a wall-walking Ninja. Be more methodical and controlled rather than fast in spastic. You will save tons of energy.

Dumbbell Snatch Tips

The dumbbell snatch is a regular in the Open, so it’s not unusual to see participants haphazardly flinging not-so-heavy dumbbells overhead, which can lead to overly fatigued muscles (and maybe even injury). But tweaking your snatch form, even just a little, will lead to more efficient repetitions. Here are a few tips to consider trying during 22.1. 

Widen Your Stance

The standard for the dumbbell snatch is to start with a dumbbell between your feet and end up with the dumbbell locked out overhead. The more narrow your stance, the farther the dumbbell must travel before it is overhead. Taller athletes should focus on widening their stance to reduce dumbbell travel time. Anyone can and should benefit from this simple adjustment. 

Switch Hands Smoothly

Switching hands during the rep or transitioning from one rep to the next can take time. The key to a smooth hand-off is to change hands either at the locked-out position overhead or at the shoulders. Your dumbbell should be touch and go off the ground only.

Rest When the Dumbbell is Overhead

The best place to catch your breath is when the dumbbell is up overhead and locked out position. Take a deep breath in, and then hold it as you lower the dumbbell to the floor. Blow your air out as you return the dumbbell up overhead. This breathing patterns keeps tension when you need it in the bottom position but allows you to get the fullest breath of air with no weight on top of you.

Box Jump-Over Tips

Open participants are going to experience the most volume with the box jump-over. The box jump-over is incredibly taxing on the lower body and, when reps are rushed, can be a tad dangerous. Keep your form tight by adhering to these tips below. 


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[Related: 7 Powerful Benefits of Plyometric Push-Ups]

Angle Your Body Sideways

Many people face the box head-on, jump on top of the box and then jump off the other side. But this uses a lot of leg power and energy. Try jumping onto and off the box at an angle, as if you were skiing Moguls down a hill. You’ll save time, and you’ll equalize the use of each leg.

Watch Your Height

Most box jumps in CrossFit events are not a vertical leap test. Your head should stay at about the same height throughout the box jumps as a hurdler goes over a hurdle. You want to pull your legs up so that your feet land on the box rather than trying to get a 20- or 24-inch vertical leap. Land in a deep squat and then step off the Box. Don’t land in a deep Squat and then bounce off the Box. The less active squatting you do, the better. 

Pace Yourself

Finally, as in most CrossFit events, there is a pacing element. Everyone will feel amazing for the first three or four minutes of the event. The problem is that if you go out too hot, you won’t be able to hold on for very long. Work a touch slower than you think you should for the first three minutes, and then hold that pace for the rest of the 15 minutes. Even though there are some strength elements in this event, the volume is high, so your conditioning and capacity are tested.

2022 CrossFit Open Workout Announcement Schedule

There are two more workouts in the 2022 CrossFit Open to go. They will be announced at the following times:

  • Workout 22.2 —  Live from Ohio
    • Announced — Thursday, March 3, 2022, 3:00 p.m. EST
    • Submissions Due — Monday, March 7, 2022, 8:00 p.m. EST
  • Workout 22.3 — Live from Tennessee
    • Announced — Thursday, March 10, 2022, 3:00 p.m. EST
    • Submissions Due — Monday, March 14, 2022, 8:00 p.m. EST

The 2022 NOBULL CrossFit Games will be held Aug. 3-7, 2022, in Madison, WI. Five-time reigning Fittest Woman on Earth® Tia-Clair Toomey, who made the Open workout 22.1 announcement, will attempt to become the all-time winningest Individual athlete in CrossFit history should she qualify for the Games.

Featured Image: @nohlsen on Instagram