3.12.2022
Warm-up
Mobility (10-15:00 minutes)
Roll out lats, forearms, quads, and calves
+
banded super front rack 1:00/side
banded OH distraction 1:00/side
Couch Stretch 1:00/side
General WARM UP [0:00-15:00]
3 rounds at warm up pace
2:00 bike
30s jump rope
5 squat to stand
5 glute bridge
10 cossack squats
10/10 leg swings
2-3 rounds at a bit quicker pace
20s double unders or practice
5 scap pull ups -or- 5 ring rows
5-10 press (w/ empty bar)
5-10 front squat
10 kip swings
Specific Prep
[15:00-30:00]
Gymnastics
Aim to use lots of hip on these, push away at the top, and "press" that bar down to use those lats
• Kipping pull ups: 1-2 sets x 3-5 reps
• CTB pull ups: 1-2 sets x 2-4 reps
• Bar Muscle ups:
• [If you have them] a few practice reps in to feel them out and grease the groove. Practice sets and singles here to prepare for that section of the workout.
• [If you don't] work through 3-5 minutes of progression work (jumping, using a band)
Thrusters
Let's build to the heaviest weight of the workout or just beyond that.
Really emphasize big leg drive and big hip extension on these thrusters to minimize our upper body work on them and save it for the gymnastics.
• 10 x empty bar or lighter weight
• 8 x first barbell weight
• 6 x second barbel weight
• 4 x third barbell weight
• 2x third barbell(+)
Primer
[30:00 - 35:00]
Short Primer: 1 round @ workout pace
25 double unders
5 pull ups
5 thrusters 95/65
4 CTB
4 thrusters 115/75
1-3 bar muscle ups
3 thrusters 135/95
-OR-
A little beefier Primer:
8 pull ups
20 double unders
8 thrusters 95/65
rest 20-30s
6 CTB
20 double unders
6 thrusters 115/75
rest 20-30s
4 bar muscle ups
20 double unders
4 thrusters 135/95
rest/walk about 5 minutes and then hit 22.3
Metcon
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
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
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
