The Port – CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row
Couch Stretch
Pigeon
Cossack Squats
+ 2 Rounds:
10t Deadbugs
10e Single-leg Glute Bridges
10t Trunk Rotations or Iron Crosses
Then grab some weight for the rest of the warm-up.
3 Rounds; increasing in weight.
10 – 8 – 6 Deadlifts
6 Bar-Facing Burpees
Strength
Deadlift (Sets of 3 Reps)
Build slightly past the weight you plan to use in the workout
Workout
CrossFit Games Open 22.2 RX (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here
Tom and Garrett
