CrossFit Open 22.3 & 25.2 Workout Strategy, Tips, and Tricks | WODprep

WELCOME BACK 2025! If you're doing CrossFit Open 25.2... this is the video for you!

Here’s everything you need to crush 25.2 CrossFit® Workout:

Advanced rope - RXSG Evo Speed Ropes. I use the Evo G2 w/ uncoated 1.3 oz cable:

Alec Smith 2.0 Grips:

Get exclusive access to WODprep's best 2025 Open coaching tips, live strategy calls, direct video feedback, detailed warm-ups, & more - FOR JUST $3! Click here:

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The final week of the 2022 CrossFit Open wraps up with a very fun 22.3 workout:

For time (12 min time cap):
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

View 22.3 Scaled, All Divisions & Workout Standards Here:

In this video we cover our 22.3 strategy on how to pace this workout, rep schemes to use, and tons of 22.3 tips and tricks to improve your thrusters, double-unders, kipping pull-ups & chest-to-bars, butterfly pull-ups & chest-to-bars, and bar muscle-ups.

0:00 Intro
1:17 What is your limiter?
2:55 Pacing Strategy
4:20 Double Under Tips
7:17 Gymnastics Strategy
9:30 Use grips!
10:27 Box drop in technique
12:00 Thruster Strategy

2022 CrossFit Open 22.3 Workout & Standards:

2022 CrossFit Open 22.3 Strategy & Tips:

In these guides you’ll receive bonus scaled content, mental prep, and updated strategies throughout the weekend past initial announcement.

Follow us on social media to keep up with our real time updates throughout the open:

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I’m "no fluff" and "no B.S" - just training and strength tactics that have worked at my own gym or in my own competition training.

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reddit: ben_dzi

*WODprep is not affiliated with CrossFit, Inc nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit is a registered trademark of CrossFit, Inc. *

[stevenlongdc]

I never attempt an open workout without watching your videos first.

[Jillousa]

I'm out of town because my dad is in ICU and had to drop into a box to complete the open. They embraced me with open arms it felt like being at my home box. My absolute favorite thing about this open was watching the kids complete 22.3. This one little girl had absolute perfect thrusters!

[joshuaclarke]

This was my first open. Watched all your strategy guides. Before 22.3 I’d never done a muscle up and I watched your muscle up video and at 6’2” 215lbs I not only did my first muscle up but I did 4 total!

[Jillousa]

My biggest success of the open 22.3 was performing the thrusters with absolutely no pain! I had been rehabbing a tite quad muscle that made it painful to get depth on squats and lunges and caused knee pain. I'm back on track! When my injury started, I never thought I would be competing in the open but because I was smart it happened! I was able to do all the workouts pain-free! I thank God for healing and wisdom.

[stevenock]

Ben! I've watched 100% of your prep videos over the years and you are so dialed in for my way of thinking. Favorite tip this time - the specific threshold for switching to singles on pullups (10 unbroken).

[kennethking]

Great stuff during 25.2! I was rooting for you to beat 7:30. You killed it still 🙌🏾

[trent]

Awesome advice as always. My heart rate increased just watching this and thinking about my strategy! I got BMUs, but worried about how they will feel after all those pullups, C2B, and thrusters.

[Boostedlifestyle]

I was really hoping for a 22.3 part b with a heavy single

[tatianamolden]

Love your videos! Everything you say makes perfect sense and I make notes of what not to do as I watch, but then I go to the workout and do the exact opposite 😂 I was definitely resting the bar on the shoulders during thrusters today

[legc]

Amazing video. Added over 30 reps by pacing it up to the muscle ups! Thanks!

[sureshjones]

Awesome stuff as always Ben! On point as always - optimise for your limiting factor!

[jennyryan]

Thanks Ben and wodprep !!! Your open videos are always sooo helpful !!! as is all your content !!!! 👍🤩

[mburtson]

Really solid stuff. Took the advice on C2B of doing singles. Was able to have time for 2 quality attempts for my limiter, the BMU, and got one. Thanks for sharing as always!

[stefvandenham]

Thanks Ben and team. Super useful as always.

[zax]

Thanks for the tips. I used them and was happy with my score. Controlling my breathing was the hardest part and will continue to work on. Your advice is spot on. I appreciate you and your crew. I purchased a pair of socks from the store to rock the WodPrep brand in my box. Keep up the great work!

[nubin]

Great advice as always. Thrusters are my Achilles heel due to mobility issues, so breaking up is a great idea. Going to pace this as I ain't gonna finish those heavy Thrusters. Never thought to do single CTB, interesting

[kbamoroso]

Thank you again! Doing 22.3 tonight at a Friday night lights event at my gym. Now I have a decent strategy!

[gbifaretti]

Nice job you guys from WodPrepMaster killed this year amazing programming 😎

[stim]

I subscribed buddy! You are awesome, sir! Thanks for all the tips.

[michellefleming]

Your videos are awesome! Love the exaggerations of what not to do. Next video at 150k subscribers: how to pace a chipper.