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CrossFit Open 22.3

All are welcome to perform, cheer and socialize tonight! Bring your dinner, we got some drinks!

READY

1.) READY: 1 Round (0:00-8:00)
- 1:00 Single Unders
- 10 Push-Up to Alternating Toe Touch
- 15 Scapular Pull-Ups
- 15 Hollow/Arch Swings
- 10E Single Arm DB/KB Thruster (Light)
-15 Banded Row + External Rotation and Press
- 1:00 Row (Increase Pace every :20)

* Allow 8:00 to brief the Open Workout and for athletes to put equipment away and to grab barbells. Have athletes grab any additional weight they need for the ascending weight scheme for the workout.

2.) Open Workout 22.3 Primer: 2 Rounds (16:00-28:00)
- 3-5 Pull-Ups
- 15 Double Unders
- 3-5 Thruster (95/65)
* REST :30-1:00
- 2-4 C2B Pull-Ups
- 15 Double Unders
- 2-4 Thrusters (115/75)
* REST :30-1:00
- 1-2 Bar Muscle-Ups (or additional PU/C2B if athlete can not perform BMU)
- 15 Double Unders
- 1-2 Thruster (135/85)

* REST 2:00 between rounds.
* Allow 5:00 for athletes/judges to prepare for workout.

E.S.D.

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb

To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here

CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)

Time cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb

To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here

CrossFit Games Open 22.3 Masters RX (Ages 55+) (Time)

For time:
21 jumping chin-over-bar pull-ups
42 double-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb

To learn more about CrossFit Games Open 22.3 Masters RX (Ages 55+) click here

ADAPTATION

4.) ADAPTATION: 3:00 Alternating EMOM
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :20E Twisted Cross

WORKOUT NOTES

* Official Standards, Scaling Options, and Scorecard: https://games-assets.crossfit.com/s3fs-public/2022-03/CFG22_22.3_Scorecard_Rx-Scaled_asodifnsoidnf_0.pdf

* Coach Notes: Imagine doing "Fran" and then being asked to perform 15 BMU and 15 Heavy Thrusters. Go into this workout with that mindset knowing what is coming. If Bar Muscle Ups are challenging for you in sets, it would be wise to break up your gymnastics movements leading up to the BMU. You may also want to break up your thrusters in the earlier sets just to manage your heart rate. If you have two heats performing the workout, try to get started at 33:00 into class or earlier to allow enough time. Take 2:00 as a transition between heats.

Whiteboard:

Friday, March 11, 2022

Male Clients