1 Power Clean
1 Hang Squat Clean
1 Front Squat
Pull the bar high for the Power Clean
Pull under the bar for Hang Clean
Full squat with good front rack position. The second squat should help keep the bar at a manageable weight. Fight for upright position.
Every :90 for 5 sets
12-9-6-3
Cluster (95/65, 65/45)
Chest to Bar / Pull-ups
1 Snatch
2 Overhead Squats
Every :90
Athletes should look hit the same last week but aim to catch lower and or increase by 5 lbs.
Athletes can Squat Snatch the first rep and count as part of the overhead squat.
2 RNDs
7 Squat Snatch (95/65)
35 DU
2 RNDs
7 Power Snatch
35 DU
2 RNDs
7 Overhead Squats
35 DU
Athletes should cap the DU to :25s.
2 Push Press
2 Push Jerk
Build to Heavier than workout weight in 4-5 sets.
5 RNDs
500/400m Row
6 Shoulder To Overhead (135/95, 75/55)
6 Pistols / Jump Lunges
6 Toes to Bar
Rx+: 155/105
Athletes should find a weight they can hold 6 S2O unbroken.
Band the the pistols or do jumping lunges.
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
500m Row
50 Sit-ups
10 DB Push Press
1000m Row
50 Air Squats
10 DB Push Press
500m Row
50 Body Saw
10 DB Push Press
Pre-Open Athletes should stay light and move smooth and consistently.
NO RX weights here-find a weight the athlete can move unbroken
EMOM 20:
Minute 1: 3-5 Chest 2 Bar + 15 Air Squats
Minute 2: 35 DUs + 5-8 Burpees to Target
Cap Double underst to :20s
EMOM 20:
Minute 1: Movement 1
Minute 2: Movement 2
*Score = Checkbox
*Move for Quality!
-This gives athletes a chance to practice a skill of choice they want to get better at for The Open
-Today is geared towards “practice” and dialing in mechanics at a controlled heart rate
-Athletes should choose an appropriate rep scheme for each movement that keeps today’s workout at practice intensity
1 Snatch
3 Overhead Squats
Build to heavy in 12min
Athletes can Squat Snatch the first rep and count as part of the overhead squat.
60-40-20-10 Sit-ups
30-20-10-5 Overheads Squats (45/35)
2 Push Press
2 Push Jerk
Every :90
5 Burpees
Build to heavy complex. Bar comes off the floor.
On 5min clock:
3 RNDs
5 TTB
5 Shoulder To Overhead (135/95)
Max Row cals.
Rest 2 min
On 5min clock:
3 RNDs
35 DU
5 Shoulder To Overhead (155/105)
Max Row cals
Score is total calories. from the rower.
Athletes should look to sprint the 3rnd metcons unbroken and get to the row quickly to run up the calories.
Every :90 seconds complete 5 x3.
Touch and Go Squat Cleans. Athletes should us a medium/ heavy load (65-75% ) to practice some barbell cycling.
Athletes can add load across sets, but should look to stay lighter to complete the reps consecutively.
6 RNDs
5 Cluster (95/65)
5 Burpee Over Bar
Rx+:
115/85
Athletes should look to go unbroken on all movements.
