For Time:
1.5 mile run with partner
8 rounds: (I go, you go)
3 power cleans+ 3 shoulder to oh+ 3 hang power cleans +3 front squats 135/95
1 mile run with partner
6 rounds: (I go, you go)
25m push and 25m pull (holding handles) switch after push and pull
800m run with partner
4 rounds: (I go, you go)
5 burpee pull-ups
10 wallballs 20/14
15 sit-ups with medball
-500m Run / 600m Row
-Pigeon Stretch
-20 Banded Pull-aparts, front and back
THEN
Tabata 4 rounds :30 on/:15 off:
-Mountain Climbers
-High Knees
-Air Squats
Partner WOD!!
AMRAP 25 minutes:
-10 DB Snatch 50/35
-15 Russian Twist w/Med Ball 20/14 (L/R=2)
-10 Box Jumps 24/20
-15 Deadlifts 95/65
-One partner working at a time.
-Complete full round before switching.
-HAVE FUN!!!!
3 ROUNDS OF:
1:00 machine of choice
:30 sec banded front rack stretch
30 DU’s
Worlds greatest stretch
10 barbell thrusters
10 Kip swings
https://youtu.be/WPJ4gxir_tE
3×5 Rest 2 minutes between sets.
Add weight from previous week, use fractional plates if needed.
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
For time:
21 jumping chin-over-bar pull-ups
42 double-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 double-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 Masters RX (Ages 55+) click here
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: 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 Teens RX (Ages 14-15) click here
For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Time cap: 12 minutes
F: 35 lb
M: 45 lb
To learn more about CrossFit Games Open 22.3 Foundations (Ages 16-54) click here
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 jumping chest-to-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chin-over-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 35 lb, then 45 lb, then 55 lb
M: 45 lb, then 65 lb, then 85 lb
To learn more about CrossFit Games Open 22.3 Masters Scaled (Ages 55+) click here
For time:
21 bent-over rows
42 jumping jacks
21 thrusters
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Time cap: 12 minutes
F: 35 lb
M: 45 lb
To learn more about CrossFit Games Open 22.3 Masters Foundations (Ages 55+) 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: 35 lb, then 45 lb, then 55 lb
M: 45 lb, then 65 lb, then 85 lb
To learn more about CrossFit Games Open 22.3 Teens Scaled (Ages 14-15) click here
2:00 min bike
Couch stretch
Banded shoulder stretches on rig
*2 ROUNDS OF*
10 jumping jacks
3 Ashleys
10m backward sprint
10m forward sprint
10 hand to hand kb swings
Ashley = burpee/jumping pull-up/2 air squats
30 Minute EMOM:
Minute 1- 100m Run+ 5 Burpees
Minute 2- 5 Strict Pullups+ 5 Strict Dips
Minute 3- 50 Double Unders
Minute 4- 30 Hand to Hand KB Swings 53/35
Minute 5- 15/12 Cal Bike
Minute 6- Rest
Score= Calories on bike
3 rounds
30s hold in GHD face up
30s hold in GHD face down
15s/ side oblique hold in GHD
https://youtu.be/ysyZAL1GYDs
(Med ball is optional!)
On a 12:00 clock
300m run
Iron cross stretch
Thread the neddle
*AMRAP OF*
100m run
20m bear crawl
10m OH walking lunges 15/10
15 russian twists 15/10
4 Sets:
A. 10 Dual DB Z Press
B. 20m HS walk or 2 attempts at a HS walk to wall
Dual DB Z Press https://youtu.be/k_kXBEjURUA
Score weight of DBs in the comments
For Time:
400m Run
20 HSPU
40m Dual KB Walking Lunges (53s/35s)
300m Run
15 HSPU
30m Dual KB Walking Lunges
200m Run
10 HSPU
20m Dual KB Walking Lunges
3 rounds
10 standing shoulder fly
https://youtu.be/cMsV1gP2MEc
10m/side banded lateral bear crawl
https://youtu.be/gIR04whEaBI
10/side db rows
400m row
Couch stretch
PVC pass throughs & stretches
7 deadlifts
7 power cleans 45/35
7 front squats
20m side Bear crawl
7 squat cleans *add weight
20m side bear crawl
https://youtu.be/aCBNw7UD_0A
3 Touch and Go Squat Cleans
*Build in weight as you go. Score heaviest weight.
7 Minute AMRAP:
6 Pushup+ DB Pull Across 50/35
6 Hang Squat Clean 95/65
-Rest 3 Minutes
Repeat score from Part 1 for time.
RX+=135/95
Score=Rounds and Reps
Put your time for part 2 on the comments.
Pushup and DB pull across
https://youtu.be/3_mq9m6Yau8
50 cal bike
50 cal row
50 cal ski
(Any order you like!)
1:30 min DU’s
10 big arm circles (forward & backward)
10 small arm circles (forward & backward)
5 sumo squats
*INTO 3 ROUNDS OF*
10 supermans
10 medball cleans 20/14
10 knee raises
5×3 -Rest 2 minutes in between sets.
*add weight from previous 5×3 lift
This will be the last week of our current strength/skill cycle. Next week we will retest.
Every 3 Minutes x 5:
24 Wallballs 20/14
12 Toes to Bars
Score= Time for each round
RX+= 32 Wallballs 18 Toes to Bars
3 rounds
30s superman hold
30s hollow hold
10 scap pull-ups
