Warmup:

5 Sets of..
40 sec row
20 sec rest
Then…
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

WOD:

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:

Deadlifts

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

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

Cool Down:

Iron Cross Hold – 1 Min per side

Cobra pose – 2 Min

Warmup:

10 Cal Row

8 Box Step ups

10 Squat2Stands

10 Thoracic High Fives

5 DB High Pulls per side

10 Pushup2Downward dog

8 Box jumps

5 DB Hang Power Cleans per side

10 kneeling Thoracic rotation – See video below, courtesy of Riot Athletics

S/S/S:

EMOM for 10 Min:

Min 1 – 8/6 Cal Row

Min 2 – 6 Single DB Box Step Ups (50/35)

Video courtesy of 64 Fitness.  Demo of the Single DB Box Step Ups. This first part if more to prep you for today’s WOD.

WOD:

AMRAP 15:

10 Dual DB Hang Power Clean (50/35)

15/12 Calorie Row

20 Box Jumps (24″/20″)

https://www.youtube.com/watch?v=ijOWatIZtRg

Videos courtesy of Functional Bodybuilding and Denis Clotten.  Two version of the Dual DB Hang Power Clean. Either version works. Today’s AMRAP is about constant movement.  Once you pick up those dumbbells, keep popping out resp until you hit 10.  Jump on the rower, keep moving until you hit you Cals, then get to your box and hit those jumps.  Not looking for an all-out sprint. Rather, stay at a pace that lets you move from movement to movement with very little rest.

Scaling Options:

Box height -> 20/16 -> as needed

DB weight -> 35/25 -> as needed

Cool Down:

Forearm mash w/lacrosse ball – 1 Min per side

Video courtesy of Impact PT & Performance

Pigeon Pose on box – 1 Min per side

Warmup:

8 Cal Ski Erg

Bear Crawl 30’

Bear Crawl backwards 30’

Inchworm 30’

10 Push Up 2 Downward Dog

10 Over & Backs

On Rig: On the Rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Pull Ups (or ring rows), Chest2Bar Pull Ups (supine ring rows)

Barbell Warmup: With an empty bar and in Clean grip, perform 5 reps of: no-dip muscle clean, Press, Push Press, but bar on back and perform 5 elbow rotations per arm

S/S/S:

Push Press

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Final visit to Push Press this cycle before we re-test our 5X5.  Today, we’re looking to work to a Heavy Single.  If that happens to be a new 1RM, cool!  If not, make it heavy for the day.  Keep the form dialed in and keep that core tight!

WOD:

5 Rounds:

15/12 Cal Ski Erg

10 Chest2Bar Pull Ups

Time Cap: 16 Min

Find a good, steady pace on the Ski Erg, then shake the arms out and take a few deep breaths as you walk over to the pull up bar.  If 10 Chest2Bar pull ups is not in your tool box, hit a manageable chunk, come off the bar, shake out, and go again.  Try to aim for either 5, drop, shake out, and 5 more, or 5,3,2.  Goal is, never hit failure on the pull ups.

Scaling Options:

Ski Erg -> Resistance Band Ski Erg

Video courtesy of KIS Fitness

C2B Pull Ups -> Chin above Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Cool Down:

Banded Bully stretch – 1 Min per side

Roll out lats  – 1 Min per side