Friday

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

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

Shoulder Press

3×5 Rest 2 minutes between sets.

Add weight from previous week, use fractional plates if needed.

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

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

CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)

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

CrossFit Games Open 22.3 Masters RX (Ages 55+) (Time)

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

CrossFit Games Open 22.3 Teens RX (Ages 14-15) (Time)

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

CrossFit Games Open 22.3 Foundations (Ages 16-54) (Time)

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

CrossFit Games Open 22.3 Masters Scaled (Ages 55+) (Time)

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

CrossFit Games Open 22.3 Masters Foundations (Ages 55+) (Time)

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

CrossFit Games Open 22.3 Teens Scaled (Ages 14-15) (Time)

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