Hang Squat Snatch 2-2-2-2-2
Hang Squat Snatch 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Photo by @robcwilson @snoridgecrossfit
Category: Main Workout
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
Back Squat: 6RM & Alt EMOM 21 mins: Rows, Wall Balls, and Sit-ups
Back Squat: 6RM
Record your best Back Squat 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
Alt EMOM 21 mins: Rows, Wall Balls, and Sit-ups
Every 1 min for 21 mins, alternating between:
Row 175m/150m
15 Wall Balls (20#/14#)
20 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
12 WOD’s of Christmas at SRCF
12 WOD’s of Christmas at SRCF (v3)
For time:
12 Lateral Burpee Over Bars
11 Kettlebell Goblet Squats (53#/35#)
10 Alternating Dumbbell Snatches (50#/35#)
9 Toes-to-bars
8 Box Jumps (24″/20″)
7 Pull-ups
6 Kettlebell Swings (53#/35#)
5 Deadlifts (75#/55#)
4 Power Cleans (75#/55#)
3 Push Press (75#/55#)
2 Thrusters (75#/55#)
1 Sumo Deadlift High-pull (75#/55#)
* Like the song 12 days of Christmas. Complete 1 SDHP, then repeat down 2 Thrusters / 1 SDHP, then 3 Push Press / 2 Thrusters / 1 SDHP, then 4/3/2/1, 5/4/3/2/1 up to 12 and back down.
Photo by @robcwilson @snoridgecrossfit
The “12 Days of Christmas” WOD is a longstanding tradition in many CrossFit affiliates around the world. While the movements vary from box to box, athletes are guaranteed to get a good challenge for the body and brain with this festive workout. ~www.crossfit.com
This one is our 3rd Version and a repeat from 2019 that switches up some of the typical movements and adds some new ones!
Announcements:
- We are adding a 6:30am class for Tues/Th starting in January 4th!
SCHEDULE ALERT:
Christmas and New Year’s week hours are as follows:
- 12/24 Friday: Closed
- 12/25 Saturday: Closed
- 12/27 Monday: 5:30am cancelled. All others classes normal!
- 12/31 Friday:
- 10:30am Team and Solo WOD
- 11:30am Team and Solo WOD
- All other times cancelled
- 1/1 Saturday: Closed
Shoulder Press: 3RM & Chipper: Press, OHS, Push Press, Front Squats, Push Jerks, Back Squats
Shoulder Press: 3RM
Record your best Shoulder Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Chipper: Press, OHS, Push Press, Front Squats, Push Jerks, Back Squats
For time:
10 Shoulder Press (115#/75#)
15 Overhead Squats
20 Push Press
25 Front Squats
30 Push Jerks
35 Back Squats
Photo by @robcwilson @snoridgecrossfit
Health Tip: Preventing Shoulder Injuries
Kelly Starrett, DPT, breaks down the most common causes of shoulder injuries in CrossFit athletes and explains what can be done to prevent them.
Starrett attributes most injuries to:
- Poor preparation or taking insufficient time to warm up
- Athletes lacking the necessary range of motion
- Generally not treating the shoulder with the same care as the rest of the body
To address shoulder discomfort before it becomes a problem, he recommends:
- Increasing soft tissue work by adding mobilization between sets during training sessions and doing myofascial release with a foam roller and ball at home
- Expanding your repertoire of warm-up exercises to restore normal range of motion in the shoulder joint
- Checking in with your breathing. Maintaining regular breath patterns often restores mobility.