6 Rounds
Partner 200m Run
30 GHDs
(You do 15 Partner does 15)
6 Rounds
Partner 200m Run
100m KB Farmer carry
(You do 50m Partner does 50m)
53/35
6 Rounds
Partner 200m Run
1 round each of BB Complex
1 P. Clean + 3 FS + 1 Jerk
155/105
6 Rounds
Partner 200m Run
20 Strict Pull Ups
(You do 10 Partner does 10)
Row 400M
Achilles stretch on rig :30/ each side
perfect stretch/each side
10 Russian KB swings
10 Goblet Squats
5 KB press/ each side
10 Ring Rows
Run 200M
10M Bear crawl
10 KB swings
10 Kip Swings
with your partner….
12 Front rack Lunges (45/35)
10 Power Cleans (45/35)
10 Strict Press (45/35)
With a partner…. split work evenly,
Run together
Buy-in 150 DU
800M Run
80 Pull-Ups
80 Plate Sit Ups
80 KB SWINGS (53/35)
400 M Run
40 Push Jerks
40 Burpees
40 Front Rack Lunges (95/65)
200M Run
20 Power Cleans (95/65)
20 Push-Ups
20 Strict Press (95/65)
Buy-Out 150 DU
RX+ = 250 DU, Strict Pull-Ups, (105/75#)
1:00 min row
20 good mornings 45/35
1:00 min row
20 back squats 45/35
1:00 min row
20 Romanian deadlifts 45/35
1:00 min row
Move at a steady pace. Get your heart rate up and focus on quality movement.
3×5 -Rest 2 minutes between sets. Add weight from last week, use fractional plates if needed.
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
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: 125-lb Barbell
M: 185-lb Barbell
To learn more about CrossFit Games Open 22.2 Masters RX (Ages 55+) 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
M: 135-lb Barbell
To learn more about CrossFit Games Open 22.2 Teens RX (Ages 14-15) 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
Burpees
Time cap: 10 minutes
F: 55-lb. Barbell
M: 75-lb. Barbell
To learn more about CrossFit Games Open 22.2 Foundations (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
Burpees
Time cap: 10 minutes
F: 55-lb barbell
M: 75-lb barbell
To learn more about CrossFit Games Open 22.2 Masters Foundations (Ages 55+) 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: 85-lb barbell, may step over on burpees
M: 115-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Masters Scaled (Ages 55+) 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: 55-lb Barbell, may step over on burpees
M: 75-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Teens Scaled (Ages 14-15) click here
1:00 min DU’s
Achilles stretch
10 banded pull aparts (overhead & across chest)
1:00 min ski
10 supermans
5 yogi push-ups
1:00 min DU’s
10 warrior squats
10 kipping swings
1:00 min ski
30 Minute EMOM:
Min 1- 15/12 Cal Ski
Min 2- :45 Dball/Sandbag Hold
Min 3- 25 Abmat Situps
Min 4- 50 Double Unders
Min 5- 1 Round of “Cindy”
Min 6- :45 Plank Hold
*Dball/Sandbag should be heavy weight
*”Cindy” = 5 Pullups, 10 Pushups, 15 Air Squats (modify with 4/8/12 or 3/6/9 to finish within the minute)
RX+=20 GHD Situps
Score weight of the sandbag or dball
15 minute recovery bike
(Conversational pace)
15/12 cal row
10 hallow rocks
20m Bear crawl
10 DB deadlifts 35’s/25’s
10 hallow rocks
20 slow controlled shoulder taps
10 DB hang power cleans 35’s/25’s
15/12 cal row
A. :40 Wall Facing Handstand Hold
B. 10m HS walk or practice the handstand walking to the wall
-Rest 1 minute between sets
Score= distance in meters for hs walk
For Time:
60/50 Cal Row
Into..
5 Rounds:
10 HSPU
10 Power Cleans 95/65
Rx+=115/80
3 sets
20m/each side bottom up kb carry
https://youtu.be/V3FjmLsXRBU
10/each side bottom up kb press
https://youtu.be/J5LEpIZSDS0
10 halos with plate
400m
10m elbow/reach stretch
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Squat Snatch+ Overhead Squat
Add weight as you go and score highest weight.
For Time:
400m Run
40 Front Squats 115/80
40 Toes to Bars
400m Run
30 Hang Power Snatch
30 Chest to Bar Pullups
400m Run
Rx+=135/95
3 sets
10 barbell good mornings
10 each side single leg RDL
30s wall sit
Score weight of good mornings
2:00 min bike
Couch stretch
Pigeon stretch
Iron cross
*INTO 2 ROUNDS OF*
10 cal bike
5 jump squats
7 push-ups
5 back squats 45/35
Add weight 2nd round
5×3 -Rest 2 minutes between sets
*add weight from last 5×3 back squat lift
15 Minute AMRAP:
10 Thrusters 95/65
10 Lateral Burpees over Bar
10 Cal Bike
3 sets
100m single arm farmer kb carry
100m single arm OH kb carry
(Switch arms every 50m)
100m sandbag carry
Rest 2 minutes between sets
Score weight of kb
