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Record your best Back Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
AMRAP 15 mins: Rows, Air Squats, Double DB Deadlifts and Box JumpsComplete as many rounds as possible in 15 mins of:
Row 300m
15 Air Squats
12 Double Dumbbell Deadlifts, pick load
9 Box Jumps (24″/20″)
*Use DB or KB
Photo by @robcwilson @snoridgecrossfit
Bench Press 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Double Unders, Sit-ups and Push-upsFor time:
50 Double Unders
50 AbMat Sit-ups
25 Push-up (hand release)
40 Double Unders
40 AbMat Sit-ups
20 Push-up (hand release)
30 Double Unders
30 AbMat Sit-ups
15 Push-up (hand release)
20 Double Unders
20 AbMat Sit-ups
10 Push-up (hand release)
10 Double Unders
10 AbMat Sit-ups
5 Push-up (hand release)
Photo by @robcwilson @snoridgecrossfit
2022 is off to a bang. Firing the GM of Sport for CrossFit one week before Open registration begins. This will be interesting.
CROSSFIT PARTS WAYS WITH DAVE CASTRO
How to Watch: The 2022 Wodapalooza Fitness Festival and Schedule of Events
Record your best Clean & Jerk 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Squat or Power. Take 10 minutes to find a 1RM.
Solo WOD: 3 RFT: Row, Box Jump Overs and DB Devil Press3 rounds for time of:
21 Row Calories
15 Box Jump Overs (24″/20″)
9 Dumbbell Devil Press (50#/35#)
* Use two DB’s for Devil Press
Photo by @robcwilson @snoridgecrossfit
Every 1 min for 12 mins, alternating between:
5 Kipping Pull-up Practices
Handstand Walk Practice, 30 secs
* Scale up PU practice to C2B or down to banded/negatives practice. Scale HS Walk to HS Hold/Shoulder Taps or Box Pike with Shoulder Taps.
FT: Handstand Holds, Rows, Plank Holds and Ring Support HoldsFor time:
Handstand Hold (2 mins)
Row 500m
Plank Hold (2 mins)
Row 500m
Ring Support Hold (2 mins)
Row 500m
* Must accumulate total of 2 min in each hold before moving on. HS Hold on wall.
Photo by @robcwilson @snoridgecrossfit
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
This sounds “awesome”: “The workouts for the Open this year are going to be something special. I think they’re going to be tests everybody enjoys and the reason why we’ll enjoy them as a community, is because they’re going to test you and push you further than I think we’ve pushed and tested people in the Open in the past.” ~ Dave Castro
Key CrossFit Open dates: For a complete season schedule, use our calendar.
2022 CrossFit Open Workouts Finalized, “Will be Very Painful” Castro Promises
Record your best Back Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
AMRAP 17 mins: Strict Pull-ups, Feet Elevated Push-ups, and MB CleansComplete as many rounds as possible in 17 mins of:
4 Strict Pull-ups
8 Feet Elevated Push-ups (24″/20″)
12 Medicine Ball Cleans (20#/14#)
* Scale to 8 ring rows and 8 regular push-ups per round
Photo by @robcwilson @snoridgecrossfit
Team WOD: Air Force WODFor Time:
40 Thrusters (95#/65#)
40 Sumo Deadlift High-pulls
40 Overhead Squats
40 Push Jerks
40 Front Squats
* Each team member must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 40 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then both team members start their four burpees.
One team member working per minute on the bar at a time.
Post total time.
For time:
20 Thrusters (95#/65#)
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squat
20 Front Squats
* At the start of each minute do 4 Burpees
Photo by @robcwilson @snoridgecrossfit
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