WOD
“Retest From 12/14/21”
4 Rounds
15/12 Cal Echo Bike
10 Power Snatch 95/65
REST 3 MIN
4 Rounds
15/12 Cal Echo Bike
10 Bench Press 95/65
REST 3 MIN
4 Rounds
15/12 Cal Echo Bike
10 Bar Facing Burpees
*31 Min Time Cap
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PARTNER AMRAP 20
*Divide the following reps between partners
*Teams of 2
*YGIG Style (only one partner works at a time)
80 Toes to Bar / or / T2B Variation
40/30 Echo Bike Cals
80 Push Ups
40/30 Echo Bike Cals
Rest 5 Min
Then…
BENCHMARK WORKOUT: “Grace”
For Time:
30 Clean & Jerks 135/95
*7 min time cap!
*Scale weight so that you finish!!
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EMOM 28 (7 Rounds)
Min 1: 7 Hang Power Snatch 95/65
Min 2: *Double Under
Min 3: 7 DB Push Press 50/35
Min 4: *Strict Pull Up
*You choose the reps! (Aim for less than 30sec of work)
WOD
For Time:
21 Back Squats 155/155
400m Run
15 Back Squats 155/115
400m Run
9 Back Squats 155/115
400m Run
21 Back Squats 135/95
200m Run
15 Back Squats 135/95
200m Run
9 Back Squats 135/95
200m Run
Cap: 22 min
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10-9-8-7-6-5-4-3-2-1
Power Clean & Jerk 95/65
Burpee Box Jump Over 24/20”
Toes to Bar
*Target 15 Min
*Cap 20 Min
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2 sets:
30/24 cal row
15 front squats 115/75
30/24cal row
10 front squats 135/95
30/24 cal row
5 front squats 155/115
*Target 16min
*Cap 21min
Read MoreCrossFit Open Workout 22.3
(Prep Day)
For time:
21 pull-ups
42 double-unders
21 thrusters (65/95 lb)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (75/115 lb)
15 bar muscle-ups
30 double-unders
15 thrusters (85/135 lB)
Read MoreSTABILITY
AMRAP 15 For Quality
50ft/50ft Single Arm DB Overhead Walk
10 90/90/Press on Crossover Sym.
10/10 Single Leg Split Squat (add weight if needed)
5/5 Box Step Down 24/20” (Slow tempo)
100ft Walking Lunge (body weight, slow and controlled)
WOD
(If you’re planning on performing Open Workout 22.3 on Saturday, maintain a lower intensity to keep your batteries fully charged for Saturday!)
For Time:
150/120 Cal Echo Bike
*Every 2min (starting at 0:00) perform 15 Russian KB Swings 53/35 until 150/120 Cals have been completed :)
*22min time cap
*16 min Target
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EMOM 28 (7 Rounds)
Min 1) 15/12 Cal Row
Min 2) 15 Air Squat (For Quality)
Min 3) *Double Under / / Jump Rope Practice
Min 4) *Chest To Bar Pull Up Practice
*You choose the # of reps!
Read More“Boulder Shoulder” AMRAP 15 (For Quality)
15 Ring Rows
*Ring dips
*SHSPU / Kipping HSPU
15/15 Kneeling SA DB PRESS
10 Banded Chin Ups / or / Chin Over Bar hold
*You choose the reps based on your capacity.
WOD
AMRAP 12
200m Run
4 Hang Power Clean 155/105
6 Push Jerk 155/105
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”Spinal”
Part 1) For Time (or for max reps in 14 min)
From 0:00-14:00 Perform…
2 Rounds:
20 Toes To Bar
40 Double Unders
20 Thrusters 95/65
40 Double Unders
20 C2B Pull Ups
40 Double Unders
*If you complete Part 1) before 14:00 rest until the clock hits 14:00.
Part 2) From 14:00 - 20:00
Find a 1RM Squat Clean Thruster
*Score for today is total reps (OR time) for Part 1) AND your heaviest completed squat clean thruster.
*Our goal for Part 2) is to build a tolerance toward lifting under fatigue! So don’t hold back on Part 1)!!
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Open WOD 22.2
For Time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155
Bar Facing Burpees
*10 Min Time Cap
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“Heavy Day”
1 Power Clean + 1 Hang squat Clean & Jerk
*Build to a heavy 1 rep max of the complex above^
Read MoreSTABILITY
AMRAP 12 For Quality (Aim for 3 rounds)
:20 L - Sit Hold
10/10 Single Arm Kneeling DB Press (moderate weight)
10/10 Single Leg Split Squat (Slow Tempo)
10 Sumo Deadlift (moderate weight)
:40 Ring Plank
WOD
5 Rounds:
15/10 Cal Bike
15 KB Swings 53/35
*11 min Time Cap
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3 Rounds:
AMRAP 5
7 Thruster 95/65
7 Burpee over Bar
7 Power Snatch 95/65
7 Burpee over bar
7 Toes to Bar
7 Burpee over bar
*Rest 2 min between AMRAPs
Read MoreCONDITIONING
3 Rounds
400m Row Sprint!
Rest 2-3 Min between efforts
*make your last sprint your fastest!
WOD
AMRAP 10
10 Deadlifts 255/175
30 Double Unders
10 C2B Pull Ups
30 Double Unders
Read MoreCrossFit Open 22.1 Event
*come anytime between 8am-12pm
*we will organize heats and start times based on a first come first basis!
*HAVE FUN!! And Good luck!!
*Recommended Warm Up
Part 1)
Crossover symmetry shoulder stability/ activation protocol
Low back stability / core activation drills
Part 2)
“Warm Up The Lungs”
2 Rounds
1 Min Burpee
1 Min Echo bike
1 Min Double under / or / jump rope
Part 3)
Wall Walk Practice
DB Snatch Practice
Box Jump Over practice
Part 4)
Rehearsal round / or / partial round at game speed!
WOD
AMRAP 15
3 Wall Walks
12 Alt. DB Snatch 50/35
15 Box Jump Over 24/20”
Read MoreSKILL
Open Workout 22.1 Prep Day
20 minute Movement Prep
-Movement Standard Review
-Equipment set up / spacing review
-Wall Walk Efficiency
-DB Snatch Technique
-Box Jump Over practice / efficiency
WOD
“CrossFit Open WOD 22.1 Rehearsal”
AMRAP 15
Wall Walk
DB Snatch 50/35
Box Jump Over 24/20”
*if you’re performing 22.1 on Saturday use this AMRAP to practice transitions and movement efficiency! Reduce reps and add in rest so that this AMRAP helps PRIME you for Saturday!
*if this is your normal workout of the day then continue course and fire up at full speed!
Read MoreSTRENGTH
AMRAP 12
:30 Sec L Sit
20 Toes to Rings (Accumulated)
20 V Ups / or / Sit Ups
1 Min Ring Plank
:20/:20 Copenhagen plank or side plank
*Rest as needed
WOD
For Time:
4 Rounds
400m Run
20 KB Swing 53/35
20 Push Press 95/65
17 Min Target
21 Min Cap
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