Back Squat: 2RM
Record your best Back Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
Category: Pre Workout / Skill
Bench Press 1-1-1-1-1
Bench Press 1-1-1-1-1
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 & FT: Double Unders, Sit-ups and Push-ups
Bench Press 1-1-1-1-1
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-ups
For 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
Clean & Jerk: 10 Min to find 1RM
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.
Clean & Jerk: 10 Min to find 1RM & Solo WOD: 3 RFT: Row, Box Jump Overs and DB Devil Press
Clean & Jerk: 10 Min to find 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 Press
3 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
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