CrossFit Open
Over a three-week period beginning Thursday, Feb. 24, 2022, the CrossFit Open will give CrossFit athletes everywhere the chance to challenge themselves and shine on a global stage. Regardless of your age or ability, when you register for the Open, you’re signing up to bring out your very best, create memories, and have a blast. Talk with your coach to make a game plan today, and check out the leaderboard every week of the Open to see how you and your box stack up against over 13,000 other affiliates around the world.
To register, go to games.crossfit.com or click below and fill out your profile. Choose your path (Rx’d, scaled, foundations, or adaptive) and get ready to move, improve, and make memories on Feb. 24. Signing up for the Open could be your first step toward better health or one more step on a well-worn path to fitness and peak performance.
Wherever you are in your fitness journey, registering will open the door to a wide world of excitement and opportunity.
MONDAY, JAN 31
METCON
On a running clock…
3:00 work / 2:00 rest:
25 wall ball (20/14)
15 abmat or GHD sit-up
Clean & jerk in time remaining (155/105)
*Workout ends when 50 clean & jerk have been performed
Score is total time to 50 clean & jerks (including rest time), or # of reps completed when the cap hits. This is a time controlled interval workout, so scaling will be important! Check out the notes for more info.
TUESDAY, FEB 1
METCON
8 rounds:
4/3 bar muscle-up
40 double-under
10/8 cal assault bike, or 13/10 cal bike erg
ACCESSORY
3 sets:
5-10 strict pull-up, supinated grip OR ring row
6-12 strict dips (ring or bar)
WEDNESDAY, FEB 2
STRENGTH
Every 2:00 x 7:
Hang snatch + snatch
(1+1)
Start light and build in weight as needed. Barbell may be dropped after the hang snatch.
METCON
3 rounds:
15 hang power snatch (115/80)
30/24 cal row
THURSDAY, FEB 3
STRENGTH
Every 3:00 x 6:
3 front squat
Approximate percentages:
Set 1 – 65%
Set 2 – 70%
Set 3 – 75%
Set 4 – 75%
Set 5 – 80%
Set 6 – 80%
METCON
AMRAP 6:
400m run
40 Russian KB swing (70/53)
AMRAP burpees-to-target in time remaining
Try to find a target (pull up bar, band between rig posts, etc.) that is out of reach, forcing a small jump to touch it.
FRIDAY, FEB 4
STRENGTH
Push Press
4×6
Warm up then perform 4 working sets of 6 reps.
METCON
AMRAP 12:
20 dual DB push press (2 x 50/35)
50m sled push (4/3)
2 rope climb