Eight-time CrossFit Games athlete Noah Ohlsen, a mainstay in the sport, is currently preparing for its ninth annual Games. In a new video on his channel, youtuber and bodybuilder Will Tennyson met with Ohlsen during the final week of the CrossFit Open and joined him in qualifying 22.3. This workout, a variation of the basic “Fran” in CrossFit, consists of:
- 21 pull-ups
- 42 double jumps
- 21 thrusters
- 18 chest-to-bar pull-ups
- 36 double jumps
- 18 thrusters
- 15 Bar Muscleups
- 30 double jumps
- 15 thrusters
“I think it’s going to be short and spicy,” says Ohlsen. “Fran’s regular workout is a sub-2 minute workout. By turning up the difficulty a little bit, she’ll add a little bit of time, but not much.” She estimates that she will need about five minutes to complete everything, but in reality she completes the workout in 4:27, which she hopes will be enough for her to be eligible for this year’s CrossFit Games.
Then it is Tennyson’s turn to face 22.3. He admits that he is testing a modified version that eliminates the double jumps, replacing them with regular repetitions of jumping rope. “This sucks, but I love it,” he says halfway through training. “These are fucking brutal, man.” By the time he gets to the bodybuilding part, Tennyson is too fatigued to complete 15 reps of the calisthenics move, so he switches to another set of pull-ups.
“He’s smoking right now,” Ohlsen comments as Tennyson completes practice at 11:57 and immediately falls to the ground. “I know that feeling too well.”
“This kind of stuff is super super fun, because it’s hard and you’re not used to it,” says Tennyson once he can catch his breath. “When you’re bodybuilding for so long, it gets repetitive and you just want to mix things up. To be pushed so far out of your comfort zone, to get your ass kicked, feels amazing.”
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