Open Gym Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. 22.2 Movement Prep/Activation and Increasing Heart Rate

3 rounds

1:30 Echo Bike (easy to moderate)

1:30 Row (easy to moderate)

-then-

1-2 minutes Banded Hip Opener with 10+ lunges (each side) – (at Time Stamp 6:00)

1-2 minutes Hip Capsule Mob (each side) – (at Time Stamp 7:15)

1-2 minutes Banded Shoulder Internal Rotation/Extension (each side) – (at Time Stamp 6:00)

-then-

3-4 Rounds

15/12 Calorie Row (Moderate/Fast)

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):

1-2-1 (4 total of each)

Deadlift (at workout weight)

Bar Facing Burpee

OG teens

CrossFit Games Open 22.1 Teens RX (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 20-lb. dumbbell, 20-in. box

M: 35-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 Teens RX (Ages 14-15) click here

OG class

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

OG Compete

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

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