Row/bike/ski 2 minutes
Sampson stretch
Half pigeon stretch
PVC pass throughs
–
AMRAP 6 minutes
10 Hip circle band step up and overs
10 Wall balls
5 Burpee pull-ups
–
90/90 hip stretch
For time:
50 pull-ups
50 squats, 95#/65#
*Partition as need. Rx+ C2B pull-ups and 155#/105#. Scaled/Masters RRs and 75#/55#.
Active Warm Up
Dodgeball
For Time, With A Partner:
-200 Quick feet
-100/80 Cal bike
-200 Slam ball side throws, 30/20#
-100 Push presses, 95/65#
-800m Run (together)
*One partner working at a time, any order (run last), but no partitioning.
2 min row/bike/ski
Sampson stretch
Up/down dog
Couch stretch
Laying twister stretch
–
15 hip extensions
15 GHD sit-ups
15 KB swings
15 box jumps
15 push-ups
–
WU to deadlift workout weight
–
Prior to WOD
3 rounds of:
-3 deadlifts
-3 bar facing burpees
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
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: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 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
AMRAP 20 minutes:
-5 DB bent over rows, left arm
-5 DB thrusters, left arm
-5 DB bent over rows, right arm
-5 DB thrusters, right arm
-50 Double unders
*Rx 35/20#, Rx+ 50/35#
AMRAP 10 minutes:
-10/8 cal bike/row
-10 hip circle band plate step up & overs
-10 ATYs
-10 plate thrusters
-10 pull-ups
5 Rounds of:
Run 400m
*Rest 3 minutes between efforts.
AMRAP 10 minutes:
-10/8 cal bike/row
-10 shoulder kips
-5 toes to bar
-5 plate squat stretch into hamstring stretch
-5 plate ground to OH
-10 OH walking lunges
-10 quick feet
7 Rounds for time of:
-7 Burpees
-7 KB swings, 55/35#
-7 Toes to bar
*Rx+ 75/55#
AMRAP 10 minutes:
-10/8 cal bike/row
-4 up dog/down dog transitions
-10 pvc pass throughs
-4 burpee pull-ups
-10 quick feet
-4 plate ground to OH
For total time:
-Accumulate 5 min plank hold
-Accumulate 4 min squat hold
-Accumulate 3 min chin over bar hold
-Accumulate 2 min handstand hold
Stretch/roll out
Active WU
Dodgeball
40 Rounds for time of:
-9 Air squats
-6 Pull-ups
-3 Burpees
*30 min cap. Alternate full rounds with a partner.
Row/bike/ski 2 minutes
Sampson stretch
MC hip stretches
Figure 4 hip stretch
PVC pass throughs
OH band stretch
–
5 rounds of:
-4 Push-ups
-5 KB swings
-6 Box step ups
–
3 rounds of:
-1 Wall walk
-4 DB snatches, alt arms
-6 Box jump overs
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
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 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
For time (25min cap):
2000m Row
200 Abmat sit-ups
200 Walking lunges
*Any order, partition as needed.