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
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
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 5th 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
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.
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
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)
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.
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.
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
Pic courtesy of CrossFit HQ. Don’t forget, if you registered for the Open, submit your scores by 5 PM PT Monday!
Warmup:
2 Rounds:
10 Squat2Stands
10 PVC Pass Throughs
10 PVC Around the worlds
Then…
10 Heel2Toe
10 Thoracic High Fives
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup: With an empty bar and in Snatch Grip, perform 5 reps of: RDL, Dip/Shrug, Dip/Shrug/High Pull, High Hang Muscle Snatch, BTN Push Jerk, OHS, Hang Power Snatch
S/S/S:
In 10 Min, find heavy set of 3 on Overhead Squat
Rest 5 Min, then…
Video courtesy of Catalyst Athletics. Today is not about finding a new 3RM, but if you hit a new one, awesome! It is more about building up weight in the given amount of time and prepping the body for the loads it will feel in the WOD today.
WOD:
Every 90 seconds for 9 Min:
1 Snatch Deadlift + 2 Hang Power Snatch + 3 OHS
Stay at 60% of Heavy set of 3 across all 6 sets
So, now that we have our OH position dialed in, this complex, your goal is to stay good and tight in the Snatch Grip deadlift, use that hip explosion to move the weight overhead in the Hang Power Snatch, and then reinforce the OH position during the OHS. With a load lower than what you just got for 3 reps, focus on perfect form.
Joint Strike CrossFit 