Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
20 Calories on any machine
20 Banded Good Mornings
50ft Walking Lunge
Power Clean (1 RM)
15 MInutes
50 Calorie Assault Bike (Time)
For time:
50 Calorie Assault Bike
2 Rounds
20 Calories on any machine
20 Banded Good Mornings
50ft Walking Lunge
15 MInutes
For time:
50 Calorie Assault Bike
2 Rounds
20 Calories on any machine
:30 Side Plank
20 KB Swings
15 Minutes
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
2 Rounds
20 Calories on any machine
50ft Crab Walk
20 Side Plank Rotations
15 Minutes
Max Effort 500m Row
2 Rounds
20 Calories on any machine
10 Turkish Getups
20 KB Swings
Partner WOD
25 AMRAP
P1: Row 30 Calories
P2: Max Rounds of:
200ft Farmers Carry 70lbs/53lbs (each hand)
20 Hang Power Clean 95lbs/65lbs
*Score is total rounds of Cindy”
2 Rounds
20 Calories on any machine
:30 Hollow Hold
20 Band Pull Aparts
OR
Rest 90 seconds between sets
**If you are unable to do ring muscle-ups, focus on building your Strict Pullups**
3 Rounds
Run 400m
21 HSPU
12 Thrusters 115lbs/75lbs
2 Rounds
20 Calories on any machine
20 Side Plank Rotations
:30 Hollow Hold
15 AMRAP
50 Wall Ball 20lbs/14lbs
150 Double Unders
2 Rounds
20 Calories on any machine
20 Banded Good Mornings
50ft Walking Lunge
EMOM for as long as possible of:
3 Power Clean 205lbs/145lbs
3 Front Squat 205lbs/145lbs
3 Push Jerk 205lbs/145lbs
2 Rounds
20 Calories on any machine
:30 Side Plank
20 KB Swings
15 AMRAP
Run 400m
21 Pullups
12 Burpee over Box 24″/20″
2 Rounds
20 Calories on any machine
50ft Crab Walk
20 Side Plank Rotations
Max Effort 5k Row