CrossFit ATR – CrossFit
READY
Warm-up (No Measure)
1.) READY: 1 Round (0:00-8:00)
– 2:00 Row (1:00 EASY, 1:00 Moderate)
– 50’E Lateral Banded Monster Walk
– 12E Bird Dog
– 10E Inverted Toe Touch
– 8 T-Inchworm w/Push-Up
– 2:00 Row (1:00 Moderate, then increase pace every :20)
* Allow 5:00 for athletes to grab barbells and brief the specific primer.
Warm-up (No Measure)
2.) Open Workout 22.2 Specific Primer: (13:00-19:00)
Every 1:30 for 4 Rounds (6:00)
– 5 Deadlifts (Empty, Weight 1, Weight 2)
– 5 Bar Facing Burpee
* Level 3: Barbell, 135/95, 185/125, 225/155
* Level 2: Barbell, 95/65, 135/95, 185/125
* Level 1: Barbell, 75/55, 95/65, 135/95
* Allow 6:00 for athletes to bring their heart rate down, prepare judges (if needed), and then move into workout.
E.S.D.
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
*See coaches notes at bottom
CrossFit Games Open 22.1 Scaled (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: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 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
ACCESSORY
Warm-up (No Measure)
4.) ACCESSORY (Optional): 6:00 Alternating EMOM (40:00-46:00 if ONE heat)
Minute 1: :50 Plank
Minute 2: :20E Side Plank
Minute 3: :50 Glute Bridge
* Allow 4:00 to move into Adaptation.
ADAPTATION
Warm-up (No Measure)
4.) ADAPTATION: 3:00 Alternating EMOM (50:00-53:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Updog/Downdog Transitions
WORKOUT NOTES
Warm-up (No Measure)
* Coach Notes:
Be conservative on your opening sets staying at a slow and smooth pace. It is EXTREMELY important for athletes to keep their hips back and drop them when lowering the barbell to keep the hamstrings/glutes loaded instead of the hips being too high and throwing all the stress into the low back. Stay low when transitioning over the barbell on your bar facing burpees. DO NOT go to failure on the deadlifts. Drop the barbell and break up your reps if you need to.
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