Verdant CrossFit, Verdant CrossFit North – CrossFit
Warm-up (No Measure)
WEAR YOUR TEAM COLORS TODAY! WHEN YOU GO TO ENTER YOUR SCORE JUST INDICATE THAT YOU DID OR DID NOT WEAR YOUR TEAM’S COLORS!
2-3 sets:
:20 single unders
5 leg swings per side
10 alternating overhead lunges
2-3 sets:
:20 double-unders or attempts
5 scap pull-ups or 5 ring rows
10 shoulder presses
10 front squats
10 kip swings
PULLING PROGRESSIONS
1 set:
10 thrusters (light or empty bar)
8 thrusters (first barbell)
6 thrusters (second barbell)
4 thrusters (third barbell)
MINI WARM-UP
1 set:
25 double-unders
5 pull-ups
5 thrusters (65/95 lb)
4 chest-to-bar pull-ups
4 thrusters (75/115 lb)
3 bar muscle-ups
3 thrusters (85/135 lb)
RX: CrossFit Games Open 22.3 RX (Ages 16-54) (Time)
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
SCALE: CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here
55+: CrossFit Games Open 22.3 Masters RX (Ages 55+) (Time)
For time:
21 jumping chin-over-bar pull-ups
42 double-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes
F: 45 lb, then 55 lb, then 65 lb
M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Masters RX (Ages 55+) click here