CrossFit Open
Over a three-week period beginning Thursday, Feb. 24, 2022, the CrossFit Open will give CrossFit athletes everywhere the chance to challenge themselves and shine on a global stage. Regardless of your age or ability, when you register for the Open, you’re signing up to bring out your very best, create memories, and have a blast. Talk with your coach to make a game plan today, and check out the leaderboard every week of the Open to see how you and your box stack up against over 13,000 other affiliates around the world.
To register, go to games.crossfit.com or click below and fill out your profile. Choose your path (Rx’d, scaled, foundations, or adaptive) and get ready to move, improve, and make memories on Feb. 24. Signing up for the Open could be your first step toward better health or one more step on a well-worn path to fitness and peak performance.
Wherever you are in your fitness journey, registering will open the door to a wide world of excitement and opportunity.
MONDAY, FEB 7
STRENGTH
Every 2:00 x 6:
2 deadlift
Begin at ~65% & build in weight as needed.
METCON
AMRAP 10:
5 deadlift (315/205)
10 toes-to-bar
200m run
TUESDAY, FEB 8
STRENGTH
4 sets:
8/8 Bulgarian split squat
Ring push-ups, or push-ups
BSS can be performed holding DBs/KBs as needed: goblet style, front rack, etc.
Perform a max set of ring or regular push-ups after each set of BSS. I’d love to see at least 15 reps, even you have to break it up/scale. Many people will be able to do more than 15 reps, that number can go as high as needed.
METCON
EMOM 12:
1 – 12 dual KB front squat (2 x 53/35)
2 – Max calories (PYO machine)
Score is sum total of calories across all rounds.
WEDNESDAY, FEB 9
METCON
3 rounds:
400m run
-Rest 1:00-
300m run
-Rest 1:00-
200m run
-Rest 2:00-
Score is overall time, including rest periods.
THURSDAY, FEB 10
Power Clean Build Up
Every 2:00 x 5:
5 touch-n-go power clean
Touch-and-go required today so you all can practice the skill of barbell cycling. Compare to 1/26/22 when we did sets of 3.
METCON
AMRAP 12:
12 chest-to-bar pull-up
12 power clean (135/95)
12 box jump (24/20)
FRIDAY, FEB 11
STRENGTH Part A – Snatch
EMOM 15:
1 snatch
Build to today’s heavy snatch single.
STRENGTH Part B – Overhead Squat
Every 2:00 x 7:
2 overhead squat
After finishing the part A EMOM, transition the barbell to the rack. Strip the bar as needed to your desired starting weight for overhead squats. Build todays heavy double.