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03042022

Verdant CrossFit, Verdant CrossFit North – CrossFit Lite

Warm-up (No Measure)

5 sets:

:40 row

:20 rest

2 sets

10 alternating Groiner stretch

10 alternating knee to opposite elbow in plank

10 sit-ups

10 staggered-stance good mornings/leg

20 jumping jacks

2 sets

:20 bar-facing burpees (Use the “step-down and up” technique.)

– Rest :10

2 sets

:20 bar-facing burpees (Use the quicker technique.)

– Rest :10

2 sets:

5-7 unbroken deadlift reps

2-3 burpees

RX: 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

SCALE: 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

55+: CrossFit Games Open 22.2 Masters RX (Ages 55+) (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: 125-lb Barbell

M: 185-lb Barbell
To learn more about CrossFit Games Open 22.2 Masters RX (Ages 55+) click here