Make sure to check out our blog post on 22.2 here for general strategy & tips.
Strategy Considerations and Preparation Notes
Please click the link below for our full list of preparation notes to help you all perform to the best of your ability and start the season off on the right foot. For years we reserved these notes only for our personal clients, but we’ve been blessed with the growth of this Invictus Athlete community, and we want to see you all succeed this season.
Please click here for our 22.2 Preparation Tools
AM Session Deep learning for Open Event
Warm-Up and Pre-Event Preparation
10 minutes of low-intensity Assault Bike or Jogging @ 70%
Followed by…
Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations
and then …
Against a running clock…
Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)
When the running clock reaches 5:00…
When the running clock reaches 8:00…
Three rounds at increasing effort of:
20/15 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
100 Foot Farmer Carry
5 Bar Facing Burpees (use the barbell for your deadlift)
At Desired Game Pace:
30/20 Calorie Assault Bike Sprint
10 Bar-Facing Burpees
5 Deadlifts (225/155lbs)
8 Bar-Facing Burpees
4 Deadlifts
6 Bar-Facing Burpees
3 Deadlifts
4 Bar-Facing Burpees
PM Session
Mobility & Activation
A.
Machine of choice x 10 minutes @ 70-75%
Then. . .
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%
Then. . .
2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)
B.
Two to Three sets of:
Banded Good Mornings x 15-20 reps
Rest 60 seconds
30 seconds of Machine of choice @ 80-85%
Rest 60 seconds
Rocking Box Bridges x 6-8 reps (slow and controlled)
Rest 60 seconds
Followed by. . .
Build to 225/155lbs Deadlift
Then. . .
At game pace:
5 Bar-Facing Burpees
5 Deadlifts (225/155lbs)
5 Bar-Facing Burpees
5 Deadlifts (225/155lbs)
5 Bar-Facing Burpees
Finish with. . .
Two sets of:
30 Seconds of Machine of choice @ 90+%
60 Seconds Rest
Rest 5-10 minutes, but stay warm.
“CrossFit Games Open Workout 22.2”
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts (225/155lbs.)
Bar-Facing Burpees
Time cap: 10 minutes
119, finished the deadlifts on the back nine
Main thing slowing me down I think was lower back blowing up on the deadlifts, all tng
22.2 9:50
On the 2nd set of 4s My judge miscounted my burpees and said I had one more to do after I already started the round of 3 deadlifts. Watched the video and my count was correct. Cost me about 12 seconds, and extra burpee and an extra deadlift
Way to finish! at least you didnt do too little of reps. That would be upsetting.
22.2 — 103 reps RX (3 reps into the back 9). Not too bad mentally. I did fast singles and paced myself through the burpees. Raced in the last minute.
Way to push it at the end!
22.2 – 9:51Rx
This felt great. So happy to finish. I had something gross/funny happen during the BFBs in the second rnd of 9. I hit the ground and as I pushed up and stepped I vomited a little onto ground where I was doing burpees. I kept going and placed my chest on the puke to wipe it up. I stripped the shirt off after the second rnd of 8 when the puke was gone. I’ve thrown up during and after tough workouts, but this was a new first. 🤮
That is super awesome! Haha pretty sweet move to still finish after that.
Thank you.
22.2: 185 reps
Nice work! Right there at the finish line.
Wasnt planning on doing too well with this (DLs get into my head) but I got through round 10DL + 3 burpees… then I just went until I finished…. that was a total mental game for sure.
So awesome that you decided to keep yourself moving and got it all done!
9:22 RX
was dreading this one
Good work. What were you dreading?
Thank you you too! I definitely do not fancy high volume deadlifts!
Thanks. I’m not a fan either but at 225 I can deal with it. It would’ve been sick at 275 or 315.
Thats awesome!
Since Sunday, I am really under the weather (got my 2. vaccine), and since yesterday, I am covid positive as well, so no open or training whatsoever.
Stupid times…
Stay strong! Speedy recovery!
Thank you, I’ll do my best!
Hope you feel better soon!
Didn’t register officially to the open, so at least won’t have to worry about that 🤷🏻♂️
Thank you, let’s hope so!
Get better soon. Find a good show on Netflix to binge watch.
Thank you!
Crushing The Office at the moment. Never seen it, and I’m already in love with it 😀