MOBILITY for Thursday 3/10/2022
READ: How to Watch Open Announcement 22.3 – Morning Chalk Up
WORKOUT for Wednesday 3/9/2022
AMRAP in 25:00
10 hand-release target burpees
20 pushups
30 situps
10 hand-release target burpees
20 pushups
30 situps
40 lunges
50 calorie row -OR- double unders (whichever is more difficult for you)
Post scores to whiteboard.
WATCH:
SKILLS for Tuesday 3/8/2022 is BENCH PRESS
WORKOUT for Tuesday 3/8/2022
READ: Levels: A New Way to Enjoy CrossFit Competitions – CrossFit Games
The crew from 22.2
This weekend is the FINAL CrossFit Games Open workout of the 2022 season and we’re going to finish it with a bang! We’ll be grilling and we’ll have a keg for those completing/judging/watching the 22.3 throwdown.
We’ll also finish this season out with two more events for those present!
WORKOUT for Monday 3/7/2022
AMRAP in 15:00
15 toes-to-bar
10 thrusters
5 cleans
15 chest-to-bar
10 thrusters
5 jerks
then in 7:00 establish a 1RM snatch
Rx = 24/35/53kg. Post both score and max weight to whiteboard!
WATCH:
Join us for YOGA at 10am on Zoom with IVAN.MVMT, who may have done 22.2 which may or may not inspire some specific stretches and flow.
CONDITIONING for Sunday 3/6/2022
WATCH:
You might have noticed that we moved our PushPress RSVP system to show ONE event for Saturday. Show up whenever you can (9am is best, unless you want to do the Prep Class) and once you arrive in person you can sign up on the HEAT BOARD
This way we can ensure your success by making sure you’re completely warmed up, sign up for a workout heat, signup for a judge heat.
THROWDOWN for Saturday 3/5/2022
CGO 22.2
for time/10:00 cap
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 of
deadlift, 43/61/70/102kg
bar-facing burpee
PREFERRED WARMUP:
– Do enough cardio to feel like you did a medium-effort workout, then heart rate comes down
– Hit some general movement prep
– Warmup your deadlift, sprinkling some bar-facing burpees in
– Build your barbell up PAST your working weight to really engage all systems
– Plan for bigger sets of deadlifts and when you have to break stay with 3’s and 2’s. Singles are okay, but then you don’t get the benefit of the rebound.
– Don’t stop with the burpees! Slow is okay, but don’t allow yourself too much time- you may regret it.
– When done enter your scores to games.crossfit.com then do a proper cooldown!
WORKOUT for Friday 3/4/2022
CGO 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time:
deadlift, 43/61/70/102kg
bar-facing burpee
10:00 time cap. Post score to whiteboard!
If practicing today the goal is practice the new standard of burpees and whatever you warmup might be at tomorrow’s throwdown!
READ: CrossFit Open 22.2 Workout Description and Strategies – Morning Chalk Up
Watch the announcement of CGO 22.2 at NOON here:
SKILLS for Thursday 3/3/2022 is PRESS/JERK
STRETCH for Thursday 3/3/2022
Will 22.2 involve a barbell?
WORKOUT for Wednesday 3/2/2022
5 rounds for max total reps:
1:00 wall ball, 8/14/20lbs
1:00 burpee
1:00 calorie row
1:00 double unders
1:00 rest
Scale double unders to penguin jumps or single unders. Post score to whiteboard!
READ: CrossFit Releases Statement on Ukraine, Banning Russian and Belarusian Flags and Names From Competitions – Morning Chalk Up
After a fun first weekend with 22.1 we have some point totals:
147 vs 188 vs 207
In the lead with 207 points due to having Judges Courses, judging tons of performances, and more than 3/4 of their team throwdown at the Saturday Event is
There’s still time to join us, without doing the whole registration thing. Find the sheet taped to the office and signup! We’ll assign you to a team and your work will earn your team some points.
We’re currently finalizing some of the surprises the overall winners will receive along with the Golden Hammer. Catch up on the Intramural Open here.
SKILLS for Tuesday 3/1/2021 is the SQUAT
CONDITIONING for Tuesday 3/1/2021
CrossFit Links
