WOD

BLK LBL Fitness Club – CrossFit®

Metcon

Metcon (No Measure)

40:00 EMOM

Minute 1:15/12 Cal Row

Minute 2: 15 DB Bench Press (50s/35s)

Minute 3: 15 DB Bent Over Row (50s/35s)

Minute 4: 15/12 Cal Echo Bike

Minute 5: 7 Sandbag Cleans (100/80) (OR Power Cleans 135/95)

Minute 6: 7 Burpee Box Jump Overs (24/20}

Minute 7: 200m Run

Minute 8: Rest

*Wear 20/14# Vest

BLK LBL Fitness Club – CrossFit®

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

3 minute Bike (easy pace)

– into –

Burgener Warm-up + Skill Transfer

– into –

3 High Hang Snatch + 3 Hang Snatch + 3 Snatch Complex

**2. Workout Prep**

2 sets

30 Sec. Bike or 100m Run (workout pace)

3 Overhead Squats (add weight)

Metcon

Metcon (3 Rounds for time)

4 rounds

5 Overhead Squats (135/95)

28 Cal Echo Bike (OR 400m Run)

-Rest 3 Minutes-

3 rounds

4 Overhead Squats (155/105)

28 Cal Echo Bike (OR 400m Run)

-Rest 3 Minutes-

2 rounds

3 Overhead Squats (185/125)

28 Cal Echo Bike (OR 400m Run)
TARGET SCORE

Target time

Workout 1: 9-10 minutes

Workout 2: 7-8 minutes

Workout 3: 5-6 minutes

*Percentages for Overhead Squat should look like 55%-65%-75% of 1RM Overhead Squat.

Accessory Work

GHD Hip Raise (5X20)

Deficit Sumo DB/KB Deadlift (4X12)

*Build to a heavy weight and perform sets at this weight as long as form can be maintained

Focus: Feet should be in a wider than shoulder width stance and turned out. Feet should be on elevated surfaces with open space below the body for DB to pass through. Hold DB by one head and sumo deadlift. DB/KB does NOT have to make contact with the floor for full ROM. Squeeze glutes to stand up.

BLK LBL Fitness Club – CrossFit®

Warm-up

1. Movement Prep/Activation

Banded 7s Shoulder Warm Up

-into-

Mayhem Hip Halo Warm Up

3. Workout Prep

1 Set (at workout pace):

3 Pull Up

3 Thruster (at first workout weight)

2 Chest to Bar Pull Up

2 Thruster (at second workout weight)

1 Bar Muscle Up

1 Thruster (at third workout weight)

Metcon

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

BLK LBL Fitness Club – CrossFit®

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

Hinshaw Warm up[ (10 minutes Max)

– into –

2 sets

30-sec run

5 wall balls (focus on breathing/arm cycling)

5 Scap Pullups

5 Body Row on Racked Bar

5 Alt. V-ups (each side)

**2. Workout Prep**

1 set

50m Run

5 Pull ups

5 Wall balls

5 Toes to Bar

Metcon

Metcon (Time)

5 Rounds

200m Run

10 Pullups

20 Wallballs (20/14)

10 Toes to bar
TARGET SCORE

Target time: 15-17 minutes

Time cap: 22 minutes

Open Athletes: Play it smart and maybe just switch the workout to a active recovery day.

Option:

8 rounds

200m Run

300m Ski Erg (OR 300m Row)

Accessory Work

Bent Over Lateral Raises (4X10)

*Build to a light/moderate weight, stay the same or increase across sets

Weighted Hip Thrust (4X12)

*Build to a heavy weight and perform sets at this weight as long as form can be maintained

*Use either a barbell or dumbbell.

BLK LBL Fitness Club – CrossFit®

Warm-up

**1. Movement Prep/Activation and Increasing Heart Rate**

Banded 7’s Shoulder Warmup

-into-

Hip Halo Warmup

-into-

3-4 Rounds

15/12 Calorie Row (Increasing pace each round)

10-15 Banded Good Mornings

10-15 Russian Kettlebell Swings (moderate weight)

5 Inchworms

3 Half Bottom Burpees, 3 Spiderman Lunge Stretch (each side)

3-5 Deadlifts (ascending weight)

4. Workout Prep

1 Set (at workout pace):

2 Deadlift (at workout weight)

2 Bar Facing Burpee

Metcon

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