Blackbird CrossFit – CrossFit

CrossFit Open 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

Scaled Version

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

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

:30 of Rowing (pair up and share if needed)

:30 Active Spider-mans / side (if pairing up have athletes 2 start here)

5 Sumo Inch Worms

5 Yoga Push-ups

5 Bird Dogs / side

10 Hollow Rocks

Set 2:

:30 of Rowing (pair up and share if needed)

:30 Active Spider-mans / side (if pairing up have athletes 2 start here)

10 Good Mornings

5 Push-ups

5 Cat Cow

10 Hollow Rocks

Set 3:

:30 of Rowing (pair up and share if needed)

:30 Active Spider-mans / side (if pairing up have athletes 2 start here)

10 Deadlifts

5 Burpees

3 Deadlifts (light weight)

3 Bar Facing Burpees (use step back, step-up technique)

3 Deadlifts (increase from last weight)

3 Bar Facing Burpees (try jump back and step -up technique)

3 Deadlifts (workout weight)

3 Bar Facing Burpees (try jump back and jump up technique)

Cool Down

Warm-up (No Measure)

Accumulate

1:00 cobra pose

2:00 Couch stretch