January 13, 2023 – Performance and Fitness

PERFORMANCE & FITNESS

Warm-Up.

Three sets of:
Wall Walk x 2 rep
Box Step-up x 10 reps

Followed by…

Two sets of:
Single Arm Dumbbell Deadlift x 10 per side
Dumbbell Waiter’s Carry x 50ft per side

Then…

A.

Four sets of:
Deadlift x 6 reps @ 75% of 1-RM Deadlift
Rest 30-60 seconds
Standing Fold-to-Hold Shoulder Extensions x 6 reps @ 2424
Rest 60-90 seconds

B.

“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”)

Today is a great opportunity to compare your efforts to one of last year’s CrossFit Games Open workouts. If you participated last year, perform the workout with the same customizations used last year for an apple-to-apple comparison. If you didn’t participate in the Open last year, this is a great opportunity to get a baseline understanding of goals you should push for in the 2023 Open.