Strap on your grips and knee sleeves because it’s time for the annual CrossFit Open.
If you’ve heard of Mat Fraser, Tia-Clair Toomey-Orr, or any of the other Fittest on Earth, they all started each year the same as the rest of the CrossFit public—with the Open. It’s an online, worldwide competition that attracts hundreds of thousands of athletes and is the official start of the competitive CrossFit season.
Like last season, this 2022 Open will be just three weeks of competition, meaning you can expect three-ish workouts (sometimes a traditional workout is paired with a heavy lift, like a one-rep max, and they’re scored separately).
The workouts themselves are kept secret ahead of the competition, but we can make some educated guesses about what will show up, thanks to the equipment list and this priceless tracker from Morning Chalk Up.
Thrusters, Double-Unders, Toes to Bar
As much as you can be certain about anything in CrossFit, you can be certain of these three movements. They’ve appeared in every one of the past 11 Opens, so expect to see them again.
For the thruster, you first want to make sure that your front squat form is flawless: barbell on your chest, elbows high, chest up, weight on your heels, go below parallel.
As for double-unders, it takes precision, timing, speed, and coordination. If you find yourself getting welts from all your failed attempts, check out this progression to help you advance from single unders to big single unders to penguin jumps to dubs.
And then there’s the toes-to-bar. They require not just core and shoulder strength, but also controlled beat swings on the bar. If you’re hoping to string them together this year, we’ve got another progression for you.
Everything Else You Might See at the 2022 CrossFit Open
In addition to those three movements, pretty much everything else in the sport is on the table, from one-legged squats to push-ups to single-arm dumbbell hang clean and jerks (though we have to point out that wall balls and rowers weren’t on the equipment list. Sorry, tall athletes).
As for the structure of the workouts, expect to see between two to four movements, and there will likely be a cardio piece (running, biking, rowing) combined with weightlifting (deadlift, cleans, snatches, push presses) combined with gymnastics (handstands, pullups, muscleups). The most common time domains are 7, 10, 12, and 20 minutes.
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If you want to progress to the next phase of the competition, you’ll have to do the workouts “Rx”—the most challenging versions of the movements and weights. However, remember that CrossFit is “infinitely scalable.” CrossFit will announce a less intense versions of the workouts, and you can always keep subbing in different movements and reducing the weights from there.
Workouts are announced via CrossFit’s official channels at 12 p.m. Pacific Time each Thursday of the competition, starting with February 24th. Participants have until the following Monday at 5 p.m. Pacific Time to submit their scores.
There are nine age groups that are separate from the rest of the leaderboard. They start with teenagers aged 14 to 17 and begin again for masters athletes over 35.
There are also adaptive divisions that offer equally challenging workouts modified for athletes with a significant, permanent impairment. They include Upper Extremity, Lower Extremity, Seated With Hip Function, Neuromuscular, and more.
If you want to see where you rank compared to everyone else in the world, you have to register for the Open. But there’s no sign-up necessary to do the workouts, and if you aren’t gunning for an official score, you’re welcome to scale the workouts however you’d like.
Just be ready to work hard, sweat, and have fun.
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