PERFORMANCE & FITNESS
Warm-Up.
10 Minutes of Assault Bike or Rowing @ 70-75%
Followed by…
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band-Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Followed by…
5 Minutes of Assault Bike or Rowing @ 80-85%
Followed by. . .
Every 6 minutes, for 12 minutes (2 sets) of:
12 Dumbbell Squat Jumps (35-50/25-35 lbs – touch one head of DBs to floor)
9 Dumbbell Front Squats
6 Inch Worms
30 seconds of Plate Hops
400 Meter Run
Followed by. . .
Two rounds at desired event pace of:
2 Wall Walks
6 DB Snatches
6 Box Jump-Overs
Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”
Rest 5-10 minutes, and 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
15 Box Jump-Overs
M45
Rx
5 + 10 reps
22.1 RX 6+1 wall walk 182 reps
M55
6 rounds plus 2 snatch
185
22.1 RX – 7 rounds even (210)
22.1
7 rounds, not a rep more.
210 reps total
22.1
225 Reps – 7 +15
Wanted 8 but couldn’t get there. Debating doing it again on Sunday. I don’t know.
Scaled due to gym increments and space
3 “feet on the box” inch worms
12 db snatches (14kg)
15 box jumps
Score: 6 rounds
22.1
DB snatch @40#
BJO 24″
5rds+3 (153 reps)
A. Strict Press E3MOM @ 20X1
8×125, 8×135, 7×145, 6×145
B. 12’ AMRAP
3 SHSPU
6 Strict Pull Ups
12 cal bike
7+3
C. 3 rounds NFT
12 GHD
20 Air Squat
“22.1” (Rx)
7 rounds + 12 reps
Total: 222
Open 22.1: RX, 6 rounds (198 reps … so close!)
– 3 wall walls
– 15 DB snatch @ 50#
– 15 BJO @ 24″
Holy crap! Box jumps…🥵
(Just realized that I did too many snatches🤦)
Warmup done ✅
‘22.1 adaptive upper extremity’
15ft SA OH lunge @15kg
12 SA DB snatch @15kg
15 box jump overs @24”
229 reps
Basically 7rds +15ft lunges, 12 snatch’s and 4 BJO’s.
The lunges were scored as 3 the same as RX. By far the worst bit are the BJO’s, anything you can do to make these more efficient for yourself will make a big difference!
Have a good weekend team and enjoy 👊