3:00 Row
then…
3 Rounds
10 Kang Squats
5 Inchworms
10 Plate Hops
5 Pushups
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
Time cap: 10 minutes
F: 95-lb Barbell
M: 135-lb Barbell
To learn more about CrossFit Games Open 22.2 Teens RX (Ages 14-15) click here
1-2 Sets:
1:00 Row
10 Hanging Scap Retraction
10 Single Arm High Pull R/L
10 Kang Squats
-Then-
Build to Power Clean weight.
20 Minute EMOM
(4 Rounds):
Minute 1: 200 Meter Run
Minute 2: 8 Pullups/4 Bar Muscle-Ups
Minute 3: 5 Power Cleans (155/105)
Minute 4: 15/12 Calorie Ski
Minute 5: Rest
3 Rounds:
25′ KB Overhead Carry (each arm)
10 Landmine RDL (each leg)
5 Pushup to Downward Dog
3 Rounds:
200 Meter Run
10 Jumping Lunges
:30 Plank Hold
EMOM 15:
Minute 1 – 12 DB Hang Cleans
Minute 2 – 9 Pullups
Minute 3 – 6 Burpees over the Bar
3 Sets:
10 Landmine Twists
10 DB Bench Press
10 Hand-Release Pushups
1-2 Sets:
1:00 Ski
:30 Handstand Hold
10 Kip-to-Swing
20 Alt. Leg V-Up
10 Step Back Lunge
Complete 2 Sets for Time:
5 Handstand Pushups
10 Toes-to-Bar
50’ Double Dumbbell Front Rack Lunge (50s/35s)
10 Toes-to-Bar
5 Handstand Pushups
-Rest 3:00 b/t Sets-
2 Clean Pull +1 Power Clean + 1 Clean x 2 sets @ 65-70% 1RM Clean (6.5-7/10 RPE)
1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 70-75% 1 RM Clean (7-7.5/10 RPE)
1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 75-80% 1 RM Clean (7.5-8.0/10 RPE)
1-2 Sets
1:00 Row
20 Alt. Leg V-Up
10 Single Arm Thruster R/L (Light-Moderate)
5 Inchworms
5 Squat Jumps
Complete 3 Sets for Total Time:
18 AbMat or GHD Sit Ups
12 Thrusters (95/65)
6 Burpee Box Jump Over (24″/20″)
-Rest 2:00 between sets-
3 Front Squats x 5 sets @ approximately 95-100% 1 RM Clean.
2 Rounds:
1:00 Jog
20 Alt. Leg V-Up
25 Single Unders
5 Strict Pull Ups
10 Single Arm Dumbbell Suitcase Deadlift (Light) (each arm)
10 Single Arm Dumbbell High Pull (Light) (each arm)
10 Single Arm Dumbbell Press (Light) (each arm)
With a partner, complete the following:
10 Min AMRAP (Team of 2)
250m/200m Run
20 AbMat OR GHD Sit Up
*One partner at each station, then switch.
-Rest 5:00-
10 Min AMRAP (Team of 2)
90 Double Under (Together)
1 Rope Climb
3 Burpee Box Get Over (48in)
*One partner at each station, then switch.
-Rest 5:00-
10 Min AMRAP (Team of 2)
1 Round of “DT”
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Shoulder to Overhead (155/105)
3:00 Row
then…
3 Rounds:
:30 Handstand Hold
10 Banded Good Mornings
10 DB Strict Press
10 Broad Jumps
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here
9 Minute EMOM (for quality):
Minute 1: 30 seconds of Double Unders
Minute 2: 5 Ring Rows + 5 Ring Dips
Minute 3: 10 Pistols
4x :30/:30 SkiErg
then…
2 Rounds:
10 PVC Push Press
10 Pushups
20 Jumping Jacks
10 PVC Overhead Squats
10 Banded Good Mornings
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 10-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 20-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Teens Scaled (Ages 14-15) click here
2 Rounds:
10/7 Calorie Bike
10 Step Ups
5 Strict Pull Ups
200m Jog
18 Minute EMOM: (3 Rounds)
Minute 1: 150m/120m Run
Minute 2: 10 Box Jumps (24″/20″)
Minute 3: 15/12 Calorie Bike
Minute 4: 6 C2B Pullups or 3 Muscle-Ups
Minute 5: 15/12 Calorie Ski
Minute 6: 3 Wall Walks
3 Rounds:
10 Straight Arm Lat Pulldown
10 Landmine Half Kneeling Press/Side
10 DB Prone Row
3 Rounds:
1:00 Run or Row
10 Lunge Elbow to the Floor (Total)
30 Flutter Kicks
AMRAP 12:
400 M. Run
-AMRAP In Remaining Time-
6 Dumbbell Power Cleans
12 Situps
6 Burpees over the Dumbbell
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