22.03.11

11
Mar

22.03.11

IRIDIUM CrossFit – CrossFit

CF Open 22.3
Today’s workout is increasingly challenging, which means that pacing and strategy can help stave off fatigue. If you struggle with higher skill movements and loadings, don’t try to win the workout in the first 3 movements.
Athletes who struggle with the 65/95 lb thruster weight and chest-to-bar pull-ups should consider scaling the workout, or breaking the thrusters into descending rep schemes in order to make their way through the pull-ups and double-unders.
If you athletes struggle with bar muscle-ups they should break up the 75/115 lb thrusters as needed in order to best prepare for working through the bar muscle-ups.
Advanced athletes should consider performing the the double unders, pull-ups, and lighter thrusters in large or unbroken sets to push under the time cap.

Warm-up

:20 single unders

5 leg swings per side

10 alternating overhead lunges

2-3 sets:

:20 double-unders or attempts

5 scap pull-ups or 5 ring rows

10 shoulder presses

10 front squats

10 kip swings

Partner 1 | :45 single-under

Partner 2 | AMRAP squats

1 set w/ a partner:

Partner 1 | :45 single-single-double practice

Partner 2 | AMRAP 5 kip swings + 5 push-ups

1 set w/ a partner:

Partner 1 | :45 double-under practice

Partner 2 | AMRAP 5 front squats + 5 push presses

Skill Work

GYMNASTICS PULLING PROGRESSION

3-5 reps each

scap activation

kip swings

Kips

Pull Ups

C2B PU

Bar Muscle Ups

THRUSTER REVIEW AND BUILDUP

1 set:

10 thrusters (light or empty bar)

8 thrusters (first barbell)

6 thrusters (second barbell)

4 thrusters (third barbell)

Wod Prep

1 set:

10 kip swings

12 thrusters (empty barbell)

5 kipping pull-ups

10 thrusters (light load)

5 chest-to-bar pull-ups

8 thrusters (first barbell)

1 climbing pull-up drill

6 thrusters (second barbell)

2:00 bar muscle-up practice

4 thrusters (third barbell)

1 set:

25 double-unders

5 pull-ups

5 thrusters (65/95 lb)

4 chest-to-bar pull-ups

4 thrusters (75/115 lb)

3 bar muscle-ups

3 thrusters (85/135 lb)

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

Cool Down

2 sets

:30 couch stretch/leg

:30 standing calf stretch/leg