Pic courtesy of CrossFit HQ.  You made it through the Open!  Congrats!  Now, time to dust yourself off and get ready for Re-Test Week for our strength cycle!!!

Warmup:

2 Rounds:

1 Min Bike or Row or run

5 Inchworm + Air Squat

10 Squat2Stands

8 Cobra to Downward Dog

8 Heel2Toe

Then…

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell Warmup: With an empty bar perform 5 reps of: Good mornings, Back Squat, Kang Squat, Back Squat w/3 sec pause

S/S/S:

Back Squat

5X5

Increase weight ea set

Compare to 10Jan

Video courtesy of Catalyst Athletics. Re-test week starts off with our 5X5 on Back Squats.  If you hit Back Squats every time we did them this cycle, you should see an increase in the weight you can handle for each set.  Look back at the numbers you did on 10 Jan, and make it a goal to go heavier each round than you did that day.

WOD:

“Air Squat Blackjack”

For Time:

20 Air Squats, 1 Ab-mat Sit-Up

19 Air Squats, 2 Ab-mat Sit-Ups

18 Air Squats, 3 Ab-mat Sit-Ups

…continue this pattern until…

2 Air Squats, 19 Ab-mat Sit-Ups

1 Air Squat, 20 Ab-mat Sit-Ups

Little twist on an old benchmark WOD, “Blackjack” (every round has 21 reps in it, and you do a total of 21 sets).  But, instead of push ups, today we’ll hit Air Squats to really finish them off after some good Back Squats.  Try to keep a good pace for each round.

Scaling Options:

Air Squats -> To depth

Ab-mat Sit Ups -> feet anchored

Cool Down:

Couch Stretch – 2 Min per side

Banded hamstring Stretch – 1 Min per side

Video courtesy of CrossFit Federal Hill

Cobra Pose – 2 Min

Warmup:

2 Rounds –

100 Single Unders (or 40 Dubs)

30 sec/30 sec banded front rack stretch – see video below, courtesy of Power Monkey Fitness

10 Spider-Man Lunge w/twist

10 Empty bar Thrusters

10 Kip Swings

Then…

Spend 5 minutes going through 5 reps at each Thruster weight with 4 pull ups between each set, then finish with 3×30 sec dubs or single unders

Videos courtesy of The CrossFit Games.  It’s the Final WOD of the Open!!!

WOD:

“CrossFit Open Workout 22.3”

For Time:

21 Pull-Ups

42 Double-Unders

21 Thrusters (weight 1)

18 Chest-to-Bar Pull-ups

36 Double-Unders

18 Thrusters (weight 2)

15 Bar Muscle-Ups

30 Double-Unders

15 Thrusters (weight 3)

Women’s bar weight – 65 lb, then 75 lb, then 85 lb

Men’s bar weight – 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

For movement standards, scaled versions, and score sheet, click here.

For some good tips…

Scaling Options:

Bar weight: Men – 65/85/105, Women 45/55/65 -> as needed

Pull ups ->Jumping Chin Above/Chin-adobe/Chest2Bar -> Ring Row/Buddha Pull Up/Jumping Chin-Above

Dubs -> Single Unders

Cool Down:

Couch Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

10 Cobra to Downward Dog

30 sec downward dog

10 Scorpions

10 Lying Thoracic Rotations

10 Glute Bridges – See video below, courtesy of Dan Prince

WOD:

Cash In:

800M Run

then…

4 Rounds:

25 Hand Release Push Ups

25 Ab-Mat Sit Ups

followed by…

Cash Out:

800M Run

Score = Total Time

Video courtesy of Reebok CrossFit ONE.  Demo of the Hand Release Push Up. Nothing complicated with today’s WOD.  Just some good ol’ grunt work to drive through.  Keep the run pace in the beginning fast, but not a full sprint.  You want to take no more than about 10-15 seconds after the end of the run before you start your hand release push ups and ab-mat sit ups.

Scaling Options:

Run -> 1000M row per run

Hand Release Push Ups -> Push Ups off bench

Ab-mat sit ups -> Feet Anchored

Cool Down:

Tabata Roll out: roll out on 20 seconds per body part.  Take 10 sec break between body parts

Warmup:

50 Single Unders

20 High-Jump Single Unders

25 Double Unders or 3 attempts

10 Spider-Man Lunge

10 Kneeling lat stretch

10 Hollow Rocks

10 kneeling Thoracic rotation

On Rig: Perform 5 reps of: scap pull up, kip  swings, strict pull ups (or ring rows), kipping pull ups (or ring rows)

Barbell warmup: With an empty barbell and in Clean Grip, perform 3 reps of: Dip/Shrug, Dip/Shrug/High Elbows, High hang Power Clean, Hang Power Clean, Power Clean from mid-shin, Press, Push Press, Push Jerk

S/S/S:

EMOM for 10 Min:

Min 1 – 30 Double Unders

Min 2 – 8/6 Cal Ski Erg

The point of this first part is just to get the lungs to open up a bit and get some good time under tension without fully killing them.

WOD:

2 Rounds:

10 Power Clean & Jerks (60% of 1RM)

15 Pull Ups

8 Power Clean & Jerks

12 Pull Ups

6 Power Clean & Jerks

9 Pull Ups

4 Power Clean & Jerks

6 Pull Ups

2 Power Clean & Jerks

3 Pull Ups                                  

 Time Cap: 18 Min

Video courtesy of Jaclyn Demiro.  Demo of the Touch & Go Power Clean & Jerks we are looking for today. With the %s being 60% of your 1RM, the goal should be to hit as many Touch & Go Clean & Jerks in this WOD.  Find a nice, steady rhythm for the pull ups, but look to turn up the speed on the C&J’s if possible.

Scaling Options:

Bar weight -> 50% of 1RM -> as needed

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Cool Down:

Banded Lat Stretch – 1 Min per side

Roll out T-Spine – 30 passes

Warmup:

10 Box Step ups

10 Bow2Bends

10 Push Up2Downward Dog

6 Shoulder taps in Down Dog

6 Box Jumps

10 Over & Back

2 Wall Walks

On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

5 Rounds For Time:

5 Wall Walks

10 Shoulder Taps (in Handstand)

15 Toes 2 Bar

20 Box Jumps (24/20″)

40 Min Time Cap

Video courtesy of Strong First. Shoulder Tap demo. Today will test those shoulders.  Best to move smooth and steady rather than try to race through the reps, or you’ll see fatigue kick in early.  After you get to the top of the handstand in your 5^th Wall Walk, go ahead and begin your shoulder taps.

Scaling Options:

Wall Walks -> 5 Shoulder taps (in plank) per side for every 1 Wall Walk

Shoulder taps -> in plank

Toe2Bar -> Kipping Knee raise -> laying T2B -> V-Ups

Box height -> 20/16 -> as needed

Cool Down:

Banded Bully stretch – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Pic courtesy of The CrossFit Games.  One week left in the CrossFit Open!  Look for the big announcement this Thursday at 1pm local on the CrossFit Games website!

Warmup:

2 Rounds:

1 Min Bike

5 Inchworm + Air Squat

10 Squat2Stands

6 In-place lunges

10 Heel2Toe

Then…

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup: With an empty bar perform 5 reps of: Good mornings, Back Squat, Kang Squat

S/S/S:

Back Squat

10,10,8,8

Increase weight ea set

Video courtesy of Catalyst Athletics. Today we want to keep the legs active so we’re ready to re-test out 5X5 next week.  With the higher reps, aim to go lighter than you have over the last few weeks, but pick a weight that will make you work to keep stability in the later reps

WOD:

12 Min AMRAP:

18/13 Cal Bike

24 Dual DB Lunge (50/35)

Video courtesy of CrossFit Branson. Demo for the Dual DB Lunge. And for the WOD, the 24 lunges are total, not per leg.  Keep the DBs in farmer carry position. So, look to take the foot off the gas for the last cal or so on the Assault or Echo Bike so your legs are ready for the lunges.  These lunges are in-place, but if you want to make them walking lunges, have at it.

Scaling Options:

DB weight -> 35/25 -> as needed

Cool Down:

Couch Stretch – 2 Min per side

Banded hamstring Stretch – 1 Min per side

Video courtesy of CrossFit Federal Hill

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″)

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