Open Gym Strength and Conditioning – CrossFit
Warm-up
3 rounds
1:30 Ski OR Row (easy to moderate)
1:30 Echo Bike (easy to moderate)
-then-
10-20 reps arm extended laterally and 10-reps arm extended vertically Banded Shoulder Rotation Primer (each side) – (at Time Stamp 3:00)
1 minute Banded Shoulder Extension (each side) – (at Time Stamp 5:30)
1 minute Banded Squat Hip Opener – (at Time Stamp 7:30)
-then-
3-4 Rounds
10 Hanging Scap Retractions, 6 Kip to Swing, 2 Strict Pull Ups
30 Single Unders
6-10 Thrusters (empty bar)
0:40 Echo Bike (Fast)
4. Workout Prep
1 Set (at workout pace):
3 Pull Ups
3 Thrusters (at Workout Weight 1)
2 Chest to Bar Pull Ups
2 Thrusters (at Workout Weight 2)
1 Bar Muscle Ups
1 Thruster (at Workout Weight 3)
OG class
CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here
OG Compete
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
OG teens
CrossFit Games Open 22.3 Teens RX (Ages 14-15) (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: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Teens RX (Ages 14-15) click here
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