The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 21 | Pull-up | – | – |
| 42 | Double Under | – | – |
| 21 | Thruster | 42.5 kg | 30 kg |
| 18 | Chest-to-Bar Pull-up | – | – |
| 36 | Double Under | – | – |
| 18 | Thruster | 52.5 kg | 35 kg |
| 15 | Bar Muscle-up | – | – |
| 30 | Double Under | – | – |
| 15 | Thruster | 60 kg | 37.5 kg |
Women: 21 Pull-ups, 42 DU, 21 Thruster 30 kg, 18 C2B, 36 DU, 18 Thruster 35 kg, 15 Bar Muscle-ups, 30 DU, 15 Thruster 37.5 kg (Cap 12 min)
How Open 22.3 / 25.2 works
Open 22.3 / 25.2 is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
Open 22.3 / 25.2 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 22.3 / 25.2 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 8:00 | up to 8:50 |
| Advanced | up to 10:00 | up to 11:00 |
| Intermediate | up to 12:00 | up to 13:10 |
| Beginner | up to 12:00 | up to 13:10 |
| Novice | over 12:00 | over 13:10 |
Tips for Open 22.3 / 25.2
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Open 22.3 / 25.2
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Pull-up: Banded pull-up; Jumping Pull-up from a box
- Double Under: Single Unders, usually two to three times as many; Singles mixed with one Double Under at a time
- Thruster: Dumbbell Thruster; Thruster with an empty bar
- Chest-to-Bar Pull-up: Regular pull-up; Banded Chest-to-Bar
- Bar Muscle-up: Chest-to-Bar Pull-up; Banded muscle-up