CrossFit – Thu, Feb 12
General Warm-up
Front Squat (Front Squat
5-5-3-3-1-1-1
5-5-3-3-1-1-1
Start around 70-80% of your 1RM and build each set. Aim for singles to be at or above 90%.
Compare to 9/19/25)
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
https://games.crossfit.com/workouts/open/2022?division=2&workout_tiers=rx
Athlete Notes: Many of you will have historical context, some will not. The ONLY strategy is spending as little time away from the box jump overs as possible, and pacing the box jump overs to keep that going. Round 1 box jump overs should be easier than you want, then try to fight to keep that split as RPE increases every few minutes.
4 Rounds
200m Row or 400m Bike
8 Goblet Reverse Lunges (Squats in R3 and R4)
3 Seated Explosive Jumps*
*Sit on a box with thighs parallel to floor and jump up explosively as high as possible, or onto another box.