2.26.2022
Warm-up
A few things to note:
- Warm is not coach led, so be prepared to Do warm up on your own
- Arrive 30-45 minutes prior to your heat time to be sure to be warm up and ready to go
- We will have a designated area for warming up while heats are going on
- After (or before) your heat stick around and help judge a friend in their heat!
General Warm Up
[0-15:00]
4 rounds @ warm up pacing
45s cardio of choice (bike, row, ski, jump rope)
45s inchworm + push ups / air squats / burpees / PVC OH Lunges*
*choose different movement each round
+
1 round of
10 legs swings/leg
10 Squat to stands
10 Push Up to Down Dog
10 alt. spiderman stretch
10 Cossack Squats
10 slow calf raise/leg
Specific Prep
[15-32:00]
Box Jump Overs:
10 step ups with full stand at the top
5 box jumps w/ step down (stand all the way up on top)
5 box jump overs slow/methodical to get foot work down
5 box jump overs at workout pace
Alt. DB Snatch
5 DB Deadlifts/arm (DB between your feet, set how you would have it for the DB snatch)
8 alt. Single Arm DB Swings (to eye level)
8 alt. DB High Pulls (from ground) keeping DB path close to body and extending through hips before pulling with arm)
8 alt. DB snatch - Keep back straight, drop hips low and knees forward between rep and use those legs
Wall Walk
10 shoulder taps (from plank position) shifting weight in shoulders
10 wall facing shoulder taps
3 "scaled" wall walks (hands start all the way on one side of tape line and finish all the way across tape line
2-3 wall walks at workout standard
Primer
Primer
[32-37:00]
2-3 Practice rounds of:
1 wall walk
6 alt. DB snatch
8 box jump overs w/ step down
Metcon
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP - Reps)
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
CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP - Reps)
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
CrossFit Games Open 22.1 Masters RX (Ages 55+) (AMRAP - Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 20-lb. dumbbell, 20-in. box
M: 35-lb. dumbbell, 24-in. box
CrossFit Games Open 22.1 Foundations (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 15 minutes of:
3 bear crawls
12 dumbbell snatches
15 box step-overs
F: 10-lb. dumbbell, 12-in. box
M: 20-lb. dumbbell, 12-in. box
Cool Down/Stretch
[6+ minutes]
1:00/leg foam roll quads
1:00/leg foam roll hamstring
1:00 slow alternating scorpion stretch
1:00 thoracic stretch over foam roller
