Friday
Crossfit Chilliwack – CrossFit
Warm-up
Warm-up (No Measure)
5 sets:
:40 row, bike, ski, run, or single under
:20 rest
2 sets:
10 alternating Spiderman stretch
10 alternating knee to opposite elbow in plank
10 sit-ups
10 staggered-stance good mornings/leg
20 jumping jacks
Extended Warm-up
Warm-up (No Measure)
2 sets
:20 bar-facing burpees (Use the “step-down and up” technique.)
Rest :10
2 sets
:20 bar-facing burpees (Use the quicker technique.)
Rest :10
-Then-
2 sets
:20 bar-facing burpees (Use the fastest technique.)
Rest :10
2 sets:
5-7 unbroken deadlift reps
2-3 burpees
Take 12 min to build to weight for working before performing the extended warm up
Workout
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
CrossFit Games Open 22.2 Masters RX (Ages 55+) (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: 125-lb Barbell
M: 185-lb Barbell
To learn more about CrossFit Games Open 22.2 Masters RX (Ages 55+) click here
Stretch
Warm-up (No Measure)
2 sets:
:30 hamstring stretch/leg
:30 foam roll low back