Pic courtesy of The CrossFit Games.
Tune in to the live announcement of Open workout #22point2 to watch Emma Lawson vs. Laura Horvath and Saxon Panchik vs. Justin Medeiros, live from Ohio.
Date: Thursday, March 3
Time: Noon PT / 3 p.m. ET / 8 p.m. GMT / 7 a.m. AEDT (Friday, March 4)
Channel: Games.CrossFit.com
2022 Live Open Announcements are your guide to the 2022 Open Workouts. Watch the reveal of each Open workout live every Thursday. Learn helpful tips, review the workout guidelines, and watch featured athletes face off in an exciting race to set the score to beat.
Warmup:
400M Jog
High knees 30’ and back
Butt kickers 30’ and back
Side shuffle 30’ and back
10 Spider-Man lunge w/twist
10 Heel2Toe
10 Iron Cross
10 Lying Thoracic Rotations – See video below, courtesy of The Active Life
Barbell warmup: With an empty barbell, perform 5 reps of- Good mornings, elbow rotations, Front Squats, RDLs. Put the bar down, shake out the arms, pick the bar back up in Clean Grip and perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Clean, Hang Power Clean, High Hang Squat Clean, Hang Squat Clean
S/S/S:
Hang Squat Clean
4@70%
4@75%
3@80%
+ 1 Jerk at the end of ea set
Sets start every 4 min
%s based off 16-Dec 1RM
Video courtesy of Catalyst Athletics. Last run of Hang Squat Cleans in this cycle before re-testing our Oly 1RMs. Continue to aggressively pull yourself under the bar and keep a tight receive position at the bottom of the squat. %s go up from last time, but each round stays at 4 minutes.
WOD:
2 Rounds For Time:
200M Run
100′ Single Arm KB Carry*
200M Run
200′ Dual KB Front Rack Carry
200M Run
300′ Dual KB Farmer Walk
KB Weight – 53/35
*Switch arms at 50′
Videos courtesy of Functional Bodybuilding, and Train FTW, respectively. Quick demos on the Single Arm KB OH Carry, the Dual KB Front Rack Carry, and Dual KB Farmer Walk. Like a couple weeks ago, this WOD is meant to challenge your core. Stay tight through each carry. Use the run as a mini-recovery.
Scaling Options:
Run -> 250M row per run
KB weight -> 35/25 -> as needed
Joint Strike CrossFit 