Today's WOD

Beast River Fitness – WOD

Metcon (No Measure)

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.

Metcon (No Measure)

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

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Beast River Fitness – WOD

Power Clean + Hang Squat Clean + Front Squat (1-1-1-1-1)

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

Metcon (Time)

12-9-6-3

Cluster (95/65, 65/45)

Chest to Bar / Pull-ups

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Beast River Fitness – WOD

Power Snatch + Overhead Squat (1-1-1-1-1)

1 Snatch

2 Overhead Squats

Athletes can Squat Snatch the first rep and count as part of the overhead squat.

Metcon (Time)

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.

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Beast River Fitness – WOD

Shoulder to Overhead (1-1-1-1-1)

2 Push Press

2 Push Jerk
Build to Heavier than workout weight in 4-5 sets.

Metcon (Time)

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.

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Beast River Fitness – WOD

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Beast River Fitness – WOD

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

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

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Beast River Fitness – WOD

Metcon (Time)

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

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Beast River Fitness – WOD

Metcon (No Measure)

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

Metcon (No Measure)

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

Read More

Beast River Fitness – WOD

Power Snatch + Overhead Squat (1-1-1-1-1)

1 Snatch

3 Overhead Squats

Athletes can Squat Snatch the first rep and count as part of the overhead squat.

SIT’N SQUAT (Time)

60-40-20-10 Sit-ups

30-20-10-5 Overheads Squats (45/35)

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Beast River Fitness – WOD

Shoulder to Overhead (1-1-1-1-1)

2 Push Press

2 Push Jerk
Every :90

5 Burpees

Build to heavy complex. Bar comes off the floor.

QUICK TO ROW (AMRAP – Reps)

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.

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