22.02.25

25
Feb

22.02.25

IRIDIUM CrossFit – CrossFit

CF Open 22.1
Fast-paced triplet that combines stamina with cardiorespiratory endurance.
Perform 5-10+ total rounds of today’s workout.
Limit failed wall walks and extended breaks.

Warm-up

Every 2:00 for 4 sets:

:45 run, row, bike, ski, or jump rope

Set 1 | :45 inchworm + push-ups

Set 2 | :45 air squats

Set 3 | :45 burpees

Set 4 | :45 overhead squats (PVC)

1 set:

10 hip crossovers

10 leg swings/leg

10 dive-bomber push-ups

10 alternating Spiderman stretches

10 alternating Samson stretches

10 Cossack squats

10 slow calf raises/leg

Stamina

On a 3:00 clock: You should be out of breath after this

:15 jumping jacks

:15 mountain climbers

:15 up-downs

:15 high knees

:20 toy soldiers

:20 lunges

:20 push-ups

:30 air squats

:30 burpees

Wod Prep

2 sets:

1 wall walk

6 alternating DB snatches

8 box jump-overs

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs

M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here

Cool Down

Accumulate

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves