22.03.04

4
Mar

22.03.04

IRIDIUM CrossFit – CrossFit

CF Open wod 22.2
Complete the deadlifts in large sets and continue at a smooth consistent pace of the burpees.
Use a moderate deadlift loading, which means you can complete multiple sets of 7+ reps in a row before rest.
Beginner and intermediate athletes should aim to finish the first round of 8 and get as close to the round of 10 as possible.
Advanced athletes should expect to finish the set of 10 and have about 3:00-4:00 to make it as far back down as possible.

Warm-up

5 sets:

:40 row, bike, ski, run, or single under

:20 rest

2 sets:

10 alternating Spiderman stretch

10 alternating knee to opposite elbow in plank

10 sit-ups

10 staggered-stance good mornings/leg

20 jumping jacks

3 sets:

Athlete 1 | :20 row, bike, ski, or run

Athlete 2 | :20 alternating Spiderman stretch

2 sets:

10 staggered-stance good mornings/leg

20 double knee tucks in a plank

30 jumping jacks

Skill Work

2 sets

:20 bar-facing burpees (Use the “step-down and up” technique.)

Rest :10

2 sets

:20 bar-facing burpees (Use the quicker technique.)

Rest :10

2 sets

:20 bar-facing burpees (Use the fastest technique.)

Rest :10

Weightlifting

DEADLIFT LOADING | 6:00

Perform at least 3 sets of 3-5 reps and increase the load on each set.

Wod Prep

2 sets:

5-7 unbroken deadlift reps

2-3 burpees

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 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

Cool Down

2 sets:

:30 hamstring stretch/leg

:30 foam roll low back