**Friday – March 4th**
Crossfit Cle – CrossFit
Round 2! Let’s move some barbells!
Warm-up
Warm-up (No Measure)
4 minute circuit:
6 jumping spiderman
8 up dog/down dog transitions
16 plate hops
14 banded hamstring lockouts R/L
7 thread the needle R/L
1 minute R/L pigeon pose
Restarter right before the workout:
2 rounds, rest 30 seconds :
5 deadlifts (reduced load)
5 bar facing burpees (focused on pattern and efficiency).
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
CrossFit Games Open 22.2 Scaled (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: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here
Accessory
Metcon (10 Rounds for reps)
5 rounds, not for time:
Larger set of double unders
Single set of strict pullups immediately followed by a long static hang (do 30 seconds or more if possible)
*Double unders should be viewed as a chance to practice building consistency while fatigued but not out of breathe. If you are still developing your double under, spend 30 seconds – 1 minute practicing.