Performance | General Warm-Up
3 Rounds
10 Side Lying Thoracic rotataions 5/side
20 Banded Clam Shells 10/side
20 Single arm Kettlebell Swings 10/side
A.
“CrossFit Games Open Event 22.2”
Complete rounds of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Deadlift (225/155 lbs)
Bar-Facing Burpees
Mandatory Time Cap = 10:00
This is a fun re-test for members who participated in the 2022 Open and a good baseline for those who didn’t. If you’re not interested in “competing,” use this session as an opportunity to focus on perfect movement quality with an elevated heart rate. Practice breathing and bracing for each deadlift – especially when you’re under duress.
B.
Complete as many rounds and reps for quality and muscle activation in 16 minutes of:
50-Foot Double Kettlebell Front-Racked Carry
100-Foot Double Kettlebell Farmer’s Carry
100 Flutter Kicks
4 DL in second round of 7
4 DL in the second round of 7
Stopped after 3 rnds. Back and hip flexors fired up from something prior
A. Completed rnd of 10 rx
B. 2x24kg
8 rnds
+ front rack carry
+ farmer carry
+ 40 flutter kick
A. 10 rx
B. 9+ 10 70 lbs
Made it to 1 burpee in the round of 10. I tried doing singles on the DL and keep a good pace with no stopping, but it was way slower than going unbroken. Did round 9 and 10 unbroken to try to catch up, but it was too late. Finished 11 reps short of my pr.
A. 9 dl + 2 burpees on the way back down.
B.13 rounds + both carries. 16kg KBs
10+ 9 deads, 6 burpies
B. 11rds
50lb dbs. I don’t have kbs in sets
9 + 1 dl on my 10th rd
A.
1,2,3,4,5,6,7,8,9,10,9,8 +1 DL into my 7’s
B.
9+50 ft DB KB Front Rack Carry (24kg’s)