Your workout of the day!
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.
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
4 RNDs
500m Row
5 Strict Pull-ups
5 Push-ups or Dips
10 Ring Rows
15 Air Squats
20 Sit-ups
Nothing should be terribly challenging in this workout. Move through at a steady pace keeping the heart rate from spiking.
Just get a nice flush in the body.
Option 2:
EMOM 20:
Minute 1: 20 Kettlebell Swings + Max DUs
Minute 2: Calorie Bike / Row
Score is cals + DUs
Athletes not competing in the open can give this sweaty workout a go!
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
Build to a heavy Touch-and-Go Clean for 3 reps.
Heavier than your workout weight.
5 Squat Cleans (185/125, 125/95)
8 Wall Walks
30 Wall Balls
-Rest 3min-
30 Wall Balls
8 Handstand Push-ups
5 Squat Cleans (185/125, 115/85)
Rx+: 205/135
Shoulder To Overhead Complex: Build to Heavy
5 Rounds
3 Push Press
2 Push Jerk
+
35 DU
E2MOM
Build to a medium/heavy complex. Something the athlete can complete clean and crips with no failed attempts.
Complete the DUs in the same time frame.
If Sharing, partner B can start with the jump rope. Cap the rope to :20s
30 DB Hang Clean & Jerk
20 Burpees over DB
-Rest 2min-
20 DB Should to Overhead
15 TTB
-Rest 2min-
10 DB Thruster
10 Chest 2 Bar / Pull-ups
1 DB: 50/35
1 DB: Alternate arms Every 5 Reps
Rx+: Bar Muscle Ups
Each mini-metcon should be a sprint.
Athletes should use only 1 DB for this and switch arms every 5 reps.
Find a fast but consistent Pace to move unbroken.
E2MOM
Pre-Open: Technique Focus
Stay light and practice the movement.
Touch and Go – Power Snatches
Stay light and focus on cycling.
Build to smooth 5.
60 Calorie Row
50 V-Ups
40 DB Snatch Alt (50/35)
30 Overhead Squats (45/35)
20 Burpee to target (above reach)
Saturday .1
20 Front Squats (75/55)
20 TTB
15 Hang Power Cleans (95/75)
15 TTB
10 Squat Cleans (115/95)
10 TTB
Saturday .2: Begins immediately after (7m cap)
1 RM of Complex:
1 Deadlift
1 Hang Clean
1 Squat Clean
1 Shoulder to Overhead
Bar should start light so athletes can get a big chunk of reps in the first set.
Increae each round 10# – 20#s.
The 7min cap begins the moment Sat.1 ends.
Time is total time to complete workout AND complex.
Saturday .2: Begins immediately after (7m cap)
1 RM of Complex:
1 Deadlift
1 Hang Clean
1 Squat Clean
1 Shoulder to Overhead
On the 2 for 5 RNDs
*Score = Heaviest Load
21-18-15-12-15-18-21
Wall Balls
+ 30 DU after each round / 60 Singles
5 Rounds
m1: 1-2 Rope Climb
m2: “B” and Back Run
m3: 15 Ring Rows
m4: 20 Alt. V-ups
m5: 15/12 Bike Cal
m6: Rest
