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
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
Pin Press
5@55%, 5@60%, 5@65%, 5@70%, 5@75%
Barbell Row
5@55%, 5@60%, 5@65%, 5@70%, 5@75%
Bench Press
5@55%, 5@60%, 5@65%, 5@70%, 5@75%
Pull Ups
8×8
Barbell Curl
8×8
Dumbbell Tricep Extension
8×8
OLYMPIC LIFTING
Day 4
Zotts Press
5×5
(Empty Barbell or Lighter, if you can do it @70%)
Barbell Shrugs
5×5@75% of Clean
Dead Stop Jerk Drives
5×5@75%
Empty Barbell Snatch Balance
5×3
Empty Barbell Tall Cleans
5×3
Split Jerk Balance
5×3
AMRAP x 30
40/30 Cal Row
-rest :30 between rounds-
Your goal is to set a pace and keep it. You must complete a full round of cals for it to count.
Score= rounds of cals
Bike cals-28/21
POWERLIFTING
Day 2
Back Squat
5@55%, 5@60%, 5@65%, 5@70%, 5@75%
Pendlay Row
5@55%, 5@60%, 5@65%, 5@70%, 5@75%
Good Morning
3×10@65%
Double Dumbbell Row
8×8
Reverse Hypers
5×10
Alternating Dumbbell Hammer Curls
8×8 (8 reps/arm for a set)
OLYMPIC LIFTING
Day 2
3 Empty Barbell Complex
Clean Grip
3 Clean Grip BootLeg Squats+3 Pos. Clean Grip DL+3 Pos. Muscle Cleans+3 Full Grip Front Squats+3 Tall Cleans
3 Positions Clean (High Hang, Hang, Ground)
1@40%
1@45%
2@50%
2@55%
3@60%
3@65%
2@70%
Cleans
3×2@85%
Shoulder Press
10@40%+10#’s
10@95% of 40%+10#’s
10@90% of 40%+10#’s
Core:
5 Rounds
10 Leg Raises
10 Windshield Wipers
Suicide Squats Week 6
4 Sets
5 Front Squats
10 Back Squats
67.5% of 1RM FS
AMRAP x 15
2 Rounds of Cindy
2-4-6-8-10-12…
Ground to Overheard
Cindy=
5 Pull ups
10 Push Ups
15 Air Squats
Reps ascend by 2 for G2OH every round. Example: you will complete 2 rounds of Cindy and do 2 G2OH. Then 2 rounds of Cindy and do 4 G2OH.
Score=reps of G2OH
CrossFit Wig Wag 