Your workout of the day!
Every :90 for 6 sets. Build to a heavy 3.
Focus on creating tension and staying tight with a straight back.
6 RNDs
200m run
6 Pull-ups
12 KBS
Repeat from 7/8.
With a Partner:
AMRAP 30:
1 Rope Climb
8 Burpees to target
8 DB/KB Push Press
25 Double Unders
– Alternate full rounds with a partner.
SCALE: 2 Pulls to stand on rope or 5 Strict Pull-ups
Can sub peg board or legless rope climb.
Pick a DB / KB weight to go unbroken for 8 reps.
For time:
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)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
For Time:
500/400m, 750/625m, 1,000/800m, 1,500/1200m Row
*After every Row 25 Sit-ups
EMOM 20:
Minute 1: 6 American KBS + 6 Push-ups + DUs
Minute 2: 10c Row + 10 Air Squats
Athletes should leave themselves :10-15s between minutes.
Practice DU and aim for consistency in numbers.
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 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
