Warm-Up | Performance & Fitness
One set of:
Assault Bike x 3 minutes nasal breathing only

Followed by…

Two sets of:
Single-Arm Dumbbell Push Press, Left x 5 reps, right into
Dumbbell Waiter’s Carry, Left x 50 feet
Single-Arm Dumbbell Push Press, Right x 5 reps, right into
Dumbbell Waiter’s Carry, Right x 50 feet
Broad Jump x 3 reps, each for max distance
Nose to Wall Hold x 30 seconds

Then…

“CrossFit Games Open Event 22.1″
Complete as many rounds and reps as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatches (50/35 lbs)
15 Box Jump-Overs (24″/20”)

Get your 22.1 tips here!

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DC83
DC83
February 8, 2024 6:49 am

5

Bryan Raygoza
Bryan Raygoza
February 4, 2024 2:19 pm

6R + 19 reps

Janelle Winston
Janelle Winston
February 3, 2024 4:34 pm

7 + 20. 5 better than the Open score. Hurt as much as I remember. Yuck. 🤮

Luke
Luke
February 3, 2024 1:09 pm

6 + 1

Char
Char
February 3, 2024 7:50 am

8

Luke Tipton
Luke Tipton
February 3, 2024 7:18 am

A. 2 rds baseline interval capacity test
B. 22.1 – 6 rounds
C. 3 rounds of
50’ sled push
50’ sled pull
12 GHD

Cj mo
Cj mo
February 2, 2024 3:29 pm

5+26 oof. Definitely kicking g my but getting back into this

Brian
Brian
February 2, 2024 12:09 pm

6+15

Alexander
Alexander
February 2, 2024 11:46 am

7+2

Mallory
Mallory
February 2, 2024 9:50 am

Rx: 6 rounds 26 reps

Bertan
Bertan
February 2, 2024 8:33 am

5rds

Keenan
Keenan
February 2, 2024 6:03 am

5 rounds and 6 box jump overs.
50 lbs
24”
Thanks for making these workouts free; they’ve been kicking my butt.

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