Eight-time CrossFit Games athlete Noah Ohlsen, a mainstay in the sport, is currently preparing for his ninth annual Games. In a new video on his channel, YouTuber and bodybuilder Will Tennyson met up with Ohlsen during the final week of the CrossFit Open and joined him in the 22.3 qualifier. This workout, a variation on the “Fran” staple in CrossFit, consists of:
- 21 pullups
- 42 double-unders
- 21 thrusters
- 18 chest-to-bar pullups
- 36 double-unders
- 18 thrusters
- 15 bar muscleups
- 30 double-unders
- 15 thrusters
“I think it’s going to be short and spicy,” says Ohlsen. “The regular Fran workout is a sub-2 minute workout. Increasing the difficulty a little bit, it’s gonna add a little bit of time, but not a ton.” He estimates that he will need around five minutes to get through the entire thing—but actually completes the workout in 4:27, which he hopes will be enough to make him eligible for this year’s CrossFit Games.
Then it’s Tennyson’s turn to take on the 22.3. He admits that he is trying a modified version which removes the double-unders, substituting regular jump rope reps instead. “This sucks, but I kind of love it,” he says midway through the workout. “These are fucking brutal, man.” By the time he reaches the muscleup portion, Tennyson is too fatigued to complete 15 reps of the calisthenic move, so he switches to another set of chest-to-bar pullups instead.
“He’s smoked right now,” remarks Ohlsen when Tennyson completes the workout in 11:57 and immediately drops to the ground. “I know that feeling all too well.”
“Stuff like this is super super fun, because it’s difficult and you’re not used to it,” says Tennyson once he is able to catch his breath. “When you’re bodybuilding for so long, it gets repetitive, and you just want to mix things up. To be taken out of your comfort zone so much, just getting your ass kicked, it feels freaking amazing.”
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