12 Power Cleans (185/125)
24 Ring Dips
9 Power Cleans
18 Ring Dips
6 Power Cleans
12 Ring Dips
Time cap: 10 Minutes
Practice Ring Muscle-ups
– Low ring transitions
– L-Sit/assisted
– High ring/multiple reps
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
*1 attempt every 2 minutes )
– From the ground
– Ascending in load
– 1 set @ 50%
– 2 sets build to workout weight
Practice Handstand Push-ups
– Pike/Neg/Scales
– Strict/Kipping
– Deficit
Tabata Double Unders
Tabata KB Swings (53/35)
Tabata Double Unders
Tabata Push-ups
– Swings overhead
x3
2 Get-ups (per side)
8 Supermans
With a partner
20 Minute AMRAP
5 Hang Power Clean (155/105)
10 Pull-ups
15 Air Squats
Trading full rounds.
*Right into the after party from 20-22min.
With a partner
2 Minute Max Deadlift
(155/105)
One person working at a time, split how you choose.
*Immediately following the WOD from 20-22min.
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
Practice Handstand Walks
– Balance/Inversions
– Assisted or pike walks
– Distance/turns/obstacles
4×5
Bicep Curls
Triceps Extensions
21-15-9
Thrusters (135/95)
Bar Muscle-ups
Time cap: 15 Minutes
x3
10 Glute Bridge
10 Hollow Rock
