Group stretch
AMRAP 5 minutes
Agility ladder
5 Hip circle band lateral raises/leg
5 Jumping/kipping pull-ups
5 Push ups
12-9-6 Reps for time of:
Hang squat cleans, 165#/115#
Burpee bar muscle ups
Group stretch
AMRAP 5 minutes:
5 MC Push-ups
10 DB snatches, alt arms
15 Air squats
2 Rounds for time of:
500/400/300/200/100m Rows
.25/.20/.15/.10/.05mi Bikes
25/20/15/10/5 Burpees
*Start with 500m row, then .25mi bike, then 25 burpees, then 400m row, .20mi bike, 20 burpees, etc. Rest 5 minutes between rounds. Score each round separately.
Group stretch
AMRAP 5 minutes:
100m Run
3 Wall walks
10 Hollow rocks
Alternate w/ B
Alternate with A
10 Rounds for time of:
9 Toes to bar
27 Double unders
*12 minute time cap
Group stretch
AMRAP 5 minutes:
5 Pull-ups
7 Burpees
9 Barbell clean & jerks
For time (30min cap):
-800m Run
-21 Clean & Jerks, 95#/65#
-800m Run
-15 Clean & Jerks, 135#/95#
-800m Run
-9 Clean & Jerks, 185#/125#
*Scale run distance/weight as needed, but stick to the rep scheme. Rx+ 135#/95#, 185#/125#, 225#/155#
Group stretch
AMRAP 5 minutes:
20 Double unders
10 KB swings
10 Lunge jumps
10 Sec HS hold
5 Rounds for time of:
5 Hang power snatches, 95/65#
7 Box jumps, 24/20″
*Rx+ 135/95# & 30/24″
Stretch/roll out
Group Warm up
Dodgeball
Partner AMRAP 20 min:
-40 Cal row/bike
-8 Rope climbs
-40 GHD sit-ups
-100’ HS walk
*One partner working at a time.
Row/bike/ski 2 min
Sampson stretch
Calf stretch
Wrist stretch
OH band stretch
Shoulder kips
Barbell front rack stretch
Barbell front squat stretch
–
Spend 15 min working on thrusters/pulling movements. Increase weight of thrusters each set. Increase difficulty of pulling movement each set if possible (ring rows/jumping pull-ups, pull-ups, CTB, bar MUs). Perform 20 Double unders periodically throughout.
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:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
6 Rounds, each for time of:
10 Burpees
20 Abmat sit-ups
500m Row
*Rest 3 minutes between rounds. This WOD is about pacing, not overall combined time. Start off slow and controlled and increase effort each round. The goal is negative splits. Record times for each round.
Calf stretch
Sampson stretch
PVC pass throughs
Front rack stretch
–
AMRAP 10 minutes:
15/11 Cal row
5 Dip-shrug-high elbows
5 Muscle snatches
5 Muscle cleans
5 Push jerks
EMOM 30 Minutes:
-First 15 Minutes: Perform one snatch
-Last 15 Minutes: Perform one clean & jerk
*Increase weight each round if possible. Record max weight snatch and max weight clean & jerk. Score is total weight combined.
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
AMRAP 15 Minutes:
– 40 Double unders
– 15 Toes to bar
– 10 Dips
*sub single unders and kipping knee raises or v-ups and bench dips/push-ups as needed.