Workout of the Day

CrossFit Games Open 22.1

15-min amrap

• 3 wall walks
• 12 alternating arm db snatch
• 15 box jump overs

30-min amrap

• 40/30 cal row
  • rest :60
• 30/25 cal bike
  • rest :60

*try to hold same pace each round*

*practice wall walk standard, max 5 reps*

if you must complete 22.1 let your coach know

bench press : 10 – 8 – 6 – 4 – 2

start at 60-65%, increase weight each set. build to a heavy set of 2 reps.

5 rounds

• :30 to complete : 10 bench press @ 65% of max from part 1.
• :30 max rep push ups
  • 2-min rest

extra pump!

• 3 x 15 : tricep kick backs
• 3 x 20 : RB tricep push downs

“sssstttttt ssssttttttt”

5 rounds

• 20/15 cal bike
• 15 box jump overs
• 10 db power cleans (50/35) *2 dumbells*

accessory

• 3 x 8 : single leg steps off (off side of box, holding KB/DB)
• 3 x 8 : bulgarian splits squat (holding KB/DB)

for time (20-min)

buy in : 60 double unders + 10 burpees to targets

50 – 40 – 30 – 20 – 10 : wall ball

*complete buy in before each set of wall balls, workout ends with 10 wall balls*

accessory work

3 x 12 : single arm db high pull (light)

3 x 10 : RB scap row (10 at each height, eyes, chest, hip)

10 wall walks : accumulate these however you want, stick to open standards.

OPEN WEEK/DELOAD

Workout 1 for the 2022 CrossFit Games Open will be released Thursday. WODs will be programmed Saturday 8 & 9am. If these times dont work for you, you can do the OPEN WOD instead of the class WOD any other day, just inform your coach. You have till Monday @ 8pm to submit your score.

18-min amrap

• 5 bar muscle ups
• 10 shoulder to overhead (95/65)
• 15/12 cal row

accessory work

• 5 x 5 : behind the neck strict press (jerk grip) *keep light and work on OH position
• 3 sets : OH kb/db carry
• 3 x 10 : “tempo” push-ups (3/1/1)

3 rounds : e3mom

1. 40/35 cal row
2. 30/25 cal bike
3. 60 double unders + 30 sit ups

for time w/partner

50 – 40 – 30 – 20 – 10

• deadlift
• bike
• wall ball

• men (185, 225, 255, 275, 315)
• women (125, 155, 165, 185. 205)

3 sets : 1 clean liftoff (pause @ knee) + hang squat clean (from knee) + 2 jerks : building to 60%

• 3 sets : every :90
  • 1 clean liftoff (knee) + 1 clean &j jerk @ 60-70%
• 3 sets : 1 clean & jerks @ 70-80%

*do not exceed 80%, this is to be treated as a warm up*

10-min amrap

3, 6, 9, 12, 15………etc

• hang power cleans (115/75)
• t2b
• shoulder to overhead (115/75)

min 10:00 – 20:00

max out clean & jerk

accessory/core

• 3 x 5 : single leg deadlift (bodyweight or light)
• 2-min couch stretch (each side)
• 3 x : 30 hollowbody holds
• 3 x 10 : hanging leg raise (knee/legs to 90 degrees, strict, no kipping)

6 rounds : emom

1. 3 wall walks
2. 12/10 cal bike
3. 14 db step ups (50/35) *one db*

• 3 x 2 : snatch lift off (pause @ knee) + snatch pull (from knee) + snatch (from knee) up to 60-65% of max
  • 3 sets : e :90
    • 1 snatch lift off (pause @ knee) + 1 snatch (off floor) @ 65-75%
  • 3 sets : e:90
    • 1 squat snatch @ 75-80%

*do not exceed 80%, this is to be treated as a warm up*

12-min amrap

• 30 double unders
• 6 power snatch (95/65)
• 9 bar facing burpees

min 12:00 – 20:00

max out snatch

1. back squat 1rm

for time (18-min)

• 30/25 cal bike
• 21 front squat (135/95)
• 21 pull ups
• 20/15 cal bike
• 15 front squats
• 15 chest to bar
• 10/8 cal bike
• 9 front squats
• 9 bar muscle ups