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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.
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
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.
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
