CrossFit Games Open 22.2

CrossFitAllen – CrossFit

Warm-Up

Partner A

3 Rounds:

:40 Row/Bike/Ski/Run/Single Unders

:20 Rest

While Partner B

12 Alternating Spiderman

12 Alternating Knee to Elbow in Plank

12 Sit Ups

12 Staggered Stance Good Morning (each leg)

30 Jumping Jacks

Movement Prep

:20 Bar Facing Burpees (Step up and step back technique)

Rest :10

:20 Bar Facing Burpees (Use a quicker technique)

Rest :10

:20 Bar Facing Rurpees (Use the fastest technique)

then…

Barbell Warmup and Deadlift Progressions (3 empty barbell reps for each cue)

1. Proper Setup (feet under hips, arms straight down from shoulders, bar over laces)

2. Bar Close on Ascent

3. Hips back on descent

4. Lumbar Neutral and Core Tight

then…

Loading

Perform 2 sets working up to working weight, then:

at Working Weight:

2 Sets

5 Unbroken Deadlifts

3 Burpees over bar

Conditioning

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

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

Time cap: 10 minutes

F: 155-lb Barbell

M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here

CrossFit Games Open 22.2 Masters RX (Ages 55+) (Time)

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

Time cap: 10 minutes

F: 125-lb Barbell

M: 185-lb Barbell
To learn more about CrossFit Games Open 22.2 Masters RX (Ages 55+) click here

CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)

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

Time cap: 10 minutes

F: 95-lb Barbell, may step over on burpees

M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here

CrossFit Games Open 22.2 Masters Scaled (Ages 55+) (Time)

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

Time cap: 10 minutes

F: 85-lb barbell, may step over on burpees

M: 115-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Masters Scaled (Ages 55+) click here

CrossFit Games Open 22.2 Teens Scaled (Ages 14-15) (Time)

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

Time cap: 10 minutes

F: 55-lb Barbell, may step over on burpees

M: 75-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Teens Scaled (Ages 14-15) click here

CrossFit Games Open 22.2 Masters Foundations (Ages 55+) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Burpees

Time cap: 10 minutes

F: 55-lb barbell

M: 75-lb barbell
To learn more about CrossFit Games Open 22.2 Masters Foundations (Ages 55+) click here

At Home METCON

Metcon (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Double Dumbbell Deadlifts

Dumbbell Facing Burpees

RX: 50/35-lb DBs

Scaled: 35/25 DBs

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