Blackbird CrossFit – CrossFit

CrossFit Open Workout

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
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

Scaled Version

CrossFit Games Open 22.1 Scaled (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: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs

M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

20 Jumping Jacks

5 Inch Worm + Push-ups

5 Alt. Groiners

5 Step-ups / Leg

10 PVC Pass Throughs

Set 2:

20 Jumping Jacks

5 Inch Worm + Push-ups

5 Air Squats

5 Box Jump Overs

10 PVC Pass Throughs

Set 3:

20 Jumping Jacks

5 Inch Worm + Push-ups

5 Jump Squats

5 Box Jump Overs

10 PVC Pass Throughs

SPECIFIC WARM-UP

10 Shoulder taps with feet on wall

3 Feet Only Wall Walks

3 Wall Walks or Scaled WW

5 DB Deadlifts / arm

5 DB Swings / arm

6 Alt. DB Hang Snatch

6 Alt. DB Snatch

Cool Down

Warm-up (No Measure)

Accumulate:

1:00 Foam Roll Calves

1:00 Cobra Stretch