Watch Elite CrossFit Athlete Rich Froning Take on the Open Workout 22.1
Last Friday, the CrossFit Open — an annual online competition undertaken by thousands of athletes across the world — got underway. The official start of the competitive CrossFit season was marked by the release of 22.1: the very first workout of the CrossFit Open, in which everyday athletes can compare their scores with the sport's most elite athletes (who are gunning for a spot at the Games) on a global leaderboard.
One such athlete was three-time CrossFit Games champ and 'Fittest Man on Earth' Rich Froning. Now competing in the sport's Teams division, the Games veteran and Team repeat champ shared his attempt at 22.1 alongside his WHOOP heart rate metrics in a new YouTube video.
The workout for 22.1 is a 15-minute AMRAP (as many rounds as possible) of three wall walks, 12 dumbbells snatches (RX: 22.5kg) and 15 box jump-overs using a 24-inch box.
As shown in the video above, Froning settles into a nice pace throughout 22.1 and his heart rate climbs at a gradual rate from 84bpm to a max of 155bpm. As the workout wraps and Froning begins to recover with his judge, he says "it was a box jump workout," but suggested to viewers not to underestimate the "wall walk and dumbbell cycling." In his first few reps of the dumbbell snatch, you can see Froning almost drop the dumbbell before initiating the snatch, which he laughs about later. "Dropped the dumbbell [and] almost jumped off the box," he pants.
As for his official score? As detailed on the global CrossFit Open leaderboard, Froning wrapped 22.1 with 354 total reps: just shy of 12 full rounds. More specifically, that's 11 full rounds and three wall walks, 12 dumbbell snatches and nine box jump-overs. If you want to take 22.1 on yourself, keep reading for your exclusive coaching cues.
CrossFit Open Workout 22.1: AMRAP, 15 Minutes
3 Wall Walks
Position yourself in a press up position, with the soles of your feet against a wall
Move your hands backward and 'walk' up the wall until you're fully extended, facing the wall and your feet stabilize your body at the top.
After a beat, move your hands forward and walk down the wall until you reach the bottom.
12 Alternating Dumbbell Snatches
Hold one dumbbell on the ground between your legs, squatting down with your thighs parallel to the floor.
Drive up through your hips and knees, generating momentum to pull the dumbbell directly overhead in one movement.
Squat down and return the weight to the start position.
15 Box Jump-overs
Stand in front of a box, with your feet hip-width apart.
Jump on top, landing with both feet as softly as possible, bending your knees slightly to absorb the impact.
Once at the top, stand up fully by extending your knees and hips. Step backward off the box on the opposite side, one foot at a time. Repeat.
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