02.26.2022 CrossFit Open 22.1

WORKOUT 22.1
Complete as many rounds as
possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box

02.25.2022

Warm Up
3 sets
1:00 bike or row
30 seconds jump rope
1:00 90/90 hip rotations
5 each side Samson walking lunges
5 each side squat Y's




Strength

A. snatch press in the receiving position
4 x 2 reps building load

B. snatch waves
3 reps @ 60%
2 reps @ 65%
1 rep @ 70%

3 reps @ 65%
2 reps @ 70%
1 rep @ 75%

3 reps @ 70%
2 reps @ 75%
1 rep @ 80%



WOD
"The Sign"
Part One
Every 2:00 for 12:00
2 wall walks
20 sit ups

Part Two
5 rounds
5 deadlifts 225/155 185/125 155/105
10 wall balls 20/14

02.24.2022

Warm Up
2 sets
1:00 single unders
5 scap pull ups
5 strict pull ups or 10 ring rows
10 goblet squats @3211
10 handstand marches or 20 second handstand hold
1 Barbell Complex*

*complex
3 clean grip RDL
3 muscle cleans
3 power clean below the knee
3 front squats




Mobility- squats
A. 10 reps x 3 second deep squat hold- with heels elevated on small plates and holding a plate at your chest
B. box ankle stretch x 10 second hold for 3 rounds each side
C. sit back on heels x 30-45 seconds




Strength
1 power clean + 2 front squats
sets 1-2 @ 60%
sets 3-5 @ 70%
sets 6-7 @75%

clean deadlifts
4 sets of 3 reps @90-95%



WOD
"Wannabe"
16:00 EMOM
min 1- barbell push press x 30 seconds max reps 115/75 95/65 75/55
min 2- DUs x 40 reps or 60 single unders
min 3- pull ups x 8
min 4- easy calories on choice ski, row or bike x 45 seconds

02.23.2022

Warm Up
Every 1 minute for 9 mins, alternating between
12/8 cals bike
10 DB squats + 10 DB push press
20 superman extensions


Mobility
IYTs with light weights x 10 reps each letter
inchworm + push up + walk back to deep squat + thoracic rotation each side x 5 reps




Primer https://www.youtube.com/watch?v=Xu6aCF7nyOA
Rope Climb skills
1. foot position- you can practice this while sitting on a box
2. jumping to the rope- jump and grab with straight arms, hang tall and then knee raise. Have a subtle lean back coming from pushing straight arms down. Scoop the feet in towards the butt.
3. rope on the pull up bar- practice getting your feet on the rope and taking that first pull



WOD
"Slippery When Wet"
8 rounds for time
1 rope climb or 2 up/downs
200m row
3 clusters 135/95 115/75 95/65

02.21.2022

Warm Up
2 sets
10 DB seesaw strict press
20 bodyweight reverse lunges
5 each side greatest stretch
10 banded PVC RDLs
1:00 row




Strength
Week 13
Deadlifts—75%x6x3, 75%x3+


WOD
"Paradise City"
6 rounds for time
9 cals choice
9 DB box step ups 50/35
9 cals choice
rest half the time it took to complete the round
*record all sets*

02.19.2022 Team of 3 WOD

Warm up
2 sets
1:00 easy pace cardio
10 banded good mornings
10 alternating reverse lunges
10 squat Ys with light plates
5 each side windmills


Then...


3 rounds
3 clean high pulls
3 tall cleans- pull under the barbell
3 front squats
3 push jerks


WOD
"Saw Blade"

Team of 3
250 clean & jerks
30:00 time cap
on the 0:00 and every 5:00
45/30 cals row
30 TTB

clean & jerk load increases every 50 reps
95/65
115/85
135/95
155/105
185/125

02.18.2022 Member of the Month WOD

Warm Up


200m row, bike or ski
3 x DB complex

200m row, bike or ski
10/side DB/KB cross chop
https://youtu.be/VvihIHYN6vI

200m row, bike or ski
3x DB complex

**DB complex= Ren. Row (left + right) + DB Burpee DL + Hammer Curl - with the hammer curl make sure the elbow stays stable and the back doesn't move. Hold the DB like a hammer (upright).


Mobility
IYTs prone x 10 each letter with a 3 second squeeze at the top
perfect stretch walk x 5 each side




Strength
3 sets
A. rear foot elevated split squats x 8/side @21X1
B. high box jump, step down x 8 reps 30/24"
C. Cossack squats x 4/side @30X1



WOD
Member of the Month- Carrie Sartin
"Cardio abs by Carrie"
25:00 AMRAP with a partner
divide up reps, one work/one rest

Row x 30 cals
Sit ups x 40 reps
Single unders x 60 reps
Knee raises or TTB x 20 reps
Bike x 20 cals

Every 5:00 starting at 0:00, both partners need to hold a 45 second plank and then rest 15 seconds