Clean & Jerk: 10 Min to find 1RM
Log your best Clean & Jerk 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
* Squat or Power. Take 10 minutes to find a 1RM.
Category: Beyond the Whiteboard
Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk Practice & FT: Handstand Holds, Rows, Plank Holds and Ring Support Holds
Alt EMOM 12 mins: Kipping Pull-up and Handstand Walk Practice
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 Holds
For 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
Deadlift 2-2-2 & 5 RFT: Deadlifts and Toes To Bars
Hang Squat Snatch 2-2-2-2-2 & Jeremy
Shoulder Press: 1RM & Row: 3 x 1000m
Shoulder Press: 1RM
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Photo by @robcwilson @snoridgecrossfit
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.
- January 13, 2022 — Open registration begins
- February 24-28 — Open Week 1
- March 3-7 — Open Week 2
- March 10-14 — Open Week 3
2022 CrossFit Open Workouts Finalized, “Will be Very Painful” Castro Promises
Back Squat: 4RM & AMRAP 17 mins: Strict Pull-ups, Feet Elevated Push-ups, and MB Cleans
Back Squat: 4RM
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 Cleans
Complete 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 and Solo WOD: Air Force WOD
Team WOD: Air Force WOD
For 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.
Solo WOD: Air Force WOD
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
Announcements:
- We are adding a 6:30am class for Tues/Th starting this Tuesday, January 4th!
Shoulder Press: 2RM & AMRAP 14 mins: Kettlebell Swings, Ring Dips, and Double Unders
Deadlift : 4-4-4 & Chipper: Bar Muscle-ups, Deadlifts, Ball Slams and Box Jumps
Deadlift : 4-4-4
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Bar Muscle-ups, Deadlifts, Ball Slams and Box Jumps
For time:
10 Bar Muscle-ups
20 Deadlifts (225#/155#)
30 Ball Slams (30#/20#)
40 Box Jumps (24″/20″)
30 Ball Slams
20 Deadlifts
10 Bar Muscle-ups
* Use mats, touch and go. Sub 15 C2B pull-ups for 10 BMU.
Photo by @robcwilson @snoridgecrossfit
Alt EMOM 12 mins: Power Cleans and Handstand Push-ups & 21-18-15-9: Power Cleans, Push-ups, and Row
Alt EMOM 12 mins: Power Cleans and Handstand Push-ups
Every 1 min for 12 mins, alternating between:
3 Power Cleans, pick load
6 Handstand Push-ups
21-18-15-9: Power Cleans, Push-ups, and Row
21-18-15-9 reps, for time of:
Power Clean, pick load
Push-up
Row Calorie
Photo by @robcwilson @snoridgecrossfit