FRIDAY 11 MARCH 2022
Swole Friday Warm-up 3x 10 Ring rows (.5 second pause at top) 10 Push-ups 10 Lat Side + Front Raise (2x2.5, 2x1.5) Workout *Not For time - unless you want to, quality reps either way 3 Sets Max single DB curl + press/hang clean + S2O (L) (20/15) Max single DB curl + press/hang clean + S2O (R) (20/15) *Reduce weight every set (20/15-15/10-10/7) *Rounds follow directly on each other, after round 3 rest to full recovery 3 Sets Max Single DB Floor Press (20/15) (L) Max Single DB Floor Press (20/15) (R) *Reduce weight every set (20/15-15/10-10/7) *Rounds follow directly on each other, after round 3 rest to full recovery 2 Sets 15 Double DB Fly Into...
THURSDAY 10 MARCH 2022
Warm-up 2x 10 Shoulder Act 10 Hanging Knee Raises 10 Air Squats (Pause 1s) 10 Thor Ext 10 Ring Rows 1x (Bar) 10 Snatch Grip Deadlift 10 Snatch grip Haning High Pull 10 Hang Power Snatch 10 OH Squat Workout Experienced (You can do a BB Snatch And OH Squat):15 Hang Snatch (40/30) 25 T2B 15 OH Squat (40/30) Then, rest 1 minute before continuing with: 15 Power Snatch (40/30) 20 C2B15 OH Squat (40/30) Then, rest 1 minute before continuing with: 15 Squat Snatch (40/30) 15 Bar muscle-ups15 OH Squat (40/30) Beginner: 2 Rounds 16 DB Hang Snatch (8 Per arm) 15 Knee Raises / 25 Lying Leg Raises 15 DB Goblet Squat Then, rest 2 minutes before continuing...
WEDNESDAY 9 MARCH 2022
Warm-up2x10 Samson Stretch5 Walkers10 Sit-ups10 Unweighted Russian Twist10 Push-up10 Superman40s Pidgeon each side S&TChallenge for the week - 2 mins max sit-ups*Congrats to Lexi and Kyle for out-sprinting everyone!*Teams of 2 - you go I go Workout20-30-40Alt Weighted Lunges 15/10 Plate (L+R =2) Russian Twist 15/10 Plate (L+R =2) 30-20-10Abmat Sit-upsPush-ups ...
TUESDAY 8 MARCH 2022
Warm-up 2x 40 Singles 10 Supermans 10 Air Squats 10 Ball Slams 10 Leg Swings F2B (10 per side) 10 Leg Swings S2S (10 per side) 1x 10 Hang Power Clean 10 Front Squat Workout AMRAP 4 MinutesTeams of 230 Ball Slams (split - one working)40 Double-Unders (Each - together)30 Hang Squat Cleans (40/30) (split - one working) Max Distance Farmers Carry in the remaining time Rest 2 Minutes AMRAP 4 Minutes30 Ball Slams (split - one working)40 Double-Unders (Each - together)30 Hang Squat Cleans (50/35) (split - one working) Max Distance Farmers Carry in remaining time (One Working, Continue where you left off) Rest 2 Minutes AMRAP 4 Minutes30 Ball Slams (split - one working)40 Double-Unders (Each...
MONDAY 7 MARCH 2022
*See bottom of the page for an alternative workout (If you already did 22.2) OPEN 22.2 Warm-up 2x 10 Alt Lunge Twist 10 Ring rows 10 Thor Ext 10 Supermans 10 Heel Touches 5 Walker 1x (Empty Bar) 15 Bent Over Row 15 Good Morning 15 Deadlift Wok Up to workout weight (slowly - at least 4 sets) *While you work up, do sets of 1-3 deadlifts with 1-3 bar facing burpees to find your pace https://games.crossfit.com/workouts/open/2022/2 Kilos – (102/70kg) CFG22-22.2-Scorecard_Rx-Scaled_V8_0Download https://www.youtube.com/watch?v=atITDiHP_rk OR "Black & Blue" 5 Rounds for time 10 Power Clean (60/40) 15 Box jumps ...
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