CrossFit Open 22.1

22.1AMRAP · 15:00

Complete as many rounds and reps as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs

Start CrossFit Open 22.1 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 50 lb (22.5 kg) dumbbell, 24-in box

Women: 35 lb (15 kg) dumbbell, 20-in box

Scaled

Men: Scaled wall walks, 35 lb dumbbell, step-overs allowed

Women: Scaled wall walks, 20 lb dumbbell, step-overs allowed

Movements

Wall Walk
Dumbbell Snatch
Box Jump-Over

Movement standards

Athlete begins face down with hands touching the tape. Hands walk back until touching the 10-inch tape line before walking back down. Step down from box jump-overs.

Equipment

Single Dumbbell
Plyo Box
Wall space with tape

Coaching notes by goal

Bulking: Deltoid & Core Hypertrophy

Before: 4 sets × 8 Seated Overhead DB Press + 3 sets × 10 Trap Bar Jumps.

Pacing: Keep wall walks strict to maximize shoulder tension. Fast explosive hip extension on DB snatches.

After: 3 sets × 12 Lateral Raises + 3 sets × 12 Cable Face Pulls.

Nutrition: Surplus (+350 kcal), high carb meal 1 hr prior.

Maintaining: Shoulder Stamina

Before: Scapular pushups, wrist circles, Achilles tendon prep.

Pacing: Smooth, unbroken rhythm on wall walks (approx 6-8s per rep). Alternate hands smoothly on DB snatches.

After: Foam roll upper back and calves.

Nutrition: Maintenance calories, post-workout protein + carbs.

Cutting: Aerobic Cadence

Before: 5 min easy row + wrist stretching.

Pacing: Step down on box jumps to protect Achilles and prevent heart rate spikes. Consistent nasal breathing.

After: 10 min easy recovery bike.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.