CrossFit Inventive – CrossFit
Warm-up
Foam Roll Lats 1:00 e.s
4 Minutes of your choice
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3 Way Puppy Dog Pose. Use Roller if you wish.
Twisted Cross 30s e.s
Glute 30s e.s
Samson + Tricep30s e.s
Front Rack 30s
20s Calf e.s
30 Calf Pumps
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AVTIVATION
2 Laps Halo Crab Walks
2 Laps Monster Walks
10 Halo Air Squats
40 Double-unders/60 Singles
10 Scap Pulls
5 Kipping Swings
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Weighted Pull-ups
Aiming to do weighted strict pull-ups. Choose own loads.
You May increase or stay at the same weight.
Score= Total Load.
Get as many quality reps out with weight, drop the weight and complete any un finished reps @body weight.
Scale back to body weight or add bands and get each set out unbroken if possible.
CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here
Barbell Loads:
Weight: 42.5/30kg
Weight 2: 52.5/35kg
Weight 3: 60/37.5kg