PERFORMANCE & FITNESS
Warm-Up.
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%
Followed by …
Two sets of:
Banded Good Mornings x 15-20 reps
Rest 60 seconds
30 seconds of Machine of choice @ 80-85%
Rest 60 seconds
Followed by…
Two sets of:
5 Bar-Facing Burpees
5 Deadlifts (225/155lbs)
Then…
“CrossFit Open Event 22.2”
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-Facing burpees
225/155 lbs
Time cap: 10 minutes
Rx 105
Unbroken DL. Slow and Steady.
111 reps 10 rds + 1 deadlift
9’24” RX
Lets fucking go!
RX
142 reps
120 reps rx, deadlift singles
22.2 Rx
125 reps even
Tough to gauge the right pace on this, definitely came out hot…
Did 125 reps. Those burpees kill me. DL is the easy part
all done, RX’d 93reps @70kg. Going to redo on Sunday for the Open score!
132 reps
225# DL
Bar Facing Burpees
130 reps
22.2 RX
111 reps total (round of 10 + 1 DL)
Took it slow on the DL’s to keep form. Wore a belt the first 5 rounds which I realized was killing my breathing, much easier after taking it off.
225 on dl
128 reps
Finished the downward 9 set
Dead!
I’m about to do it this morning. I know it’s deceivingly difficult…
Honestly I didn’t warm up super well and the dLs killed me. Burpees we’re easy! Haha
So opposite of you!
Good job!
Holding off on 22.2, will do over the weekend.
Worked on mobility + longer EMOM.
EMOM(32min/8sets)
I’m taking a pass on this today. I did some endurance work.
30 min row done with nasal breathing
6734 m
402 cals
Have a great weekend everyone!
Took a day off work today so I got this one in early!
A. 22.2 – RX – 116 Reps
***Probably not my fastest work, but I really didn’t want to have my back seize up for the next 2 days..just focused on good form and kept moving.
B. 4 Sets for quality
10 Banded Pallof twist + 30s Hold /per side
10 HR Push Ups
1 Min Wall Sit
10 Weighted Bench Dips @ 30# DB
20 Band Pull Aparts (10 overhand/10 underhand)
This is Crazy. We crushed hamstrings and hip flexors yesterday only with deadlifts and hip thrusts. Not doing it today.