3.5.2022
Warm-up
15:00 easy bike/row/ski/or combo
every 2:00 complete
45s/side Couch Stretch
45s/side Pigeon pose
60s slow and controlled Dead bugs
AMRAP 10:00
10 alternating deep lunge mountain climbers
10 alternating knee to opposite elbow plank
5 Push Up to Down Dog
15 Russian KBS
10/leg stagger stance KB good mornings
20 jumping jacks
Specific Prep
Deadlift
Build to 10-50# above your workout weight in sets of 3-5 reps; rest as needed
+
Primer Round 1 @ workout pace
3 DL + 3 BF burpees
rest 30s
Primer Round 2 @ workout pace
3 DL + 3 BF burpees
2 DL + 3 BF burpees
1 DL + 1 BF burpees
rest 3-5:00 before starting 22.2
Metcon
CrossFit Games Open 22.2 RX (Ages 16-54) (Time)
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
CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)
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
CrossFit Games Open 22.2 Foundations (Ages 16-54) (Time)
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
