Open Gym Strength and Conditioning – CrossFit

The time has arrived! We want to wish each and every one of you the best of luck today as you take on 22.1! Remember to push hard and most of all have fun! Don’t forget, face-off FRIDAY night at 6pm!

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. 22.1 Movement Prep/Activation and Increasing Heart Rate

4. 22.1 Workout Prep

1 Set (at workout pace):

1 Wall Walk

2 Dumbbell Snatches (at workout weight)

2 Box Jump-Overs (at workout height)

CrossFit open workout 22.1

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 and compete)

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

strategy

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