5 Sets of..
40 sec row
20 sec rest
2 Sets:
10 Spider-Man Lunges
10 Plank knee raises
10 Hollow rocks
10 empty bar good mornings
20 jumping jacks

Put a little weight on the bar and perform 3 rounds of:
5 Deadlifts
3 Bar Facing Burpees

Add more weight and do 2 Rounds of:
4 Deadlifts
3 Bar facing burpees


Videos courtesy of The CrossFit Games


CrossFit Open 22.2


1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps For Time of:


Bar-Facing Burpees


Barbell weight – 225/155


Time Cap: 10 Minutes

Prior to starting this workout, the athlete will need to mark a long, straight line on the floor and place the barbell on the center of that line.
This workout begins with the barbell on the floor and the athlete standing tall next to one end of the barbell.
After the call of “3, 2, 1 … go,” the athlete will step to the barbell and perform 1 deadlift, then 1 bar-facing burpee. The athlete will repeat this couplet, performing 2 deadlifts
and 2 bar-facing burpees, 3 and 3, 4 and 4, 5 and 5, etc. Each round will increase by 1 repetition until the round of 10 and 10. After the round of 10 and 10, the workout
continues in reverse order back down to 1 and 1, with the repetitions decreasing by 1 rep each round (9 and 9, 8
and 8, 7 and 7, etc.).
Receiving any assistance with the barbell is not permitted unless safety is an immediate concern.
The athlete’s score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 10-minute time cap.
There is no tiebreak for this workout.


For Movement Standards, scaling options, floor set up, and score sheet, click here

This one will be fast and fun!  For some good tips, see video below


Scaling Options:

Deadlifts -> 135/95

Bar Facing Burpees -> athlete may step over bar after burpee


Cool Down:

Iron Cross Hold – 1 Min per side


Scorpion Pose – 1 Min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s