Warm-Up.

Three sets of:
*Row x 250 meters
Alternating Box Step-Ups x 20 (bodyweight)
Side Plank x 20 seconds per side
*increase your pace on the rower with each set

Then…

A.
Every 2 minutes, for 6 minutes:

Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B.
For time:
50 Calorie Row
50 Box Jump-Overs (24″/20″ – step down)
50 Kettlebell Swings (24/16 kg)
50 Box Step-Overs with Kettlebell (24/16 kg)
50 Calorie Row

Community Workout :

Open to All

In team of 2, complete 5 Rounds for Time

400M Run (Together)

24 PullUps

48 Push Ups

76 Air Squats

Partition Work as You Like

“CrossFit Games Open Workout 22.2”
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts (225/155lbs.)
Bar-Facing Burpees

Time cap: 10 minutes

Optional
Twenty sets of:
Machine Calories x 30 seconds
30 seconds rest

A.

Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these - a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds

B.

For time:
400 Meter Run
40 Single Kettlebell Sumo-Deadlifts
400 Meter Run
30 Single Kettlebell Sumo-Deadlifts
400 Meter Run
20 Single Kettlebell Sumo-Deadlifts
400 Meter Run

A.

Every 2 minutes, for 10 minutes:
Bench Press x 5-6 reps @ 20X1

Followed by...

Every 3 minutes, for 6 minutes:
Bench Press x Max Reps @ 90% of today's heaviest set

B.

Three sets for max reps:
90 seconds of the following...
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following...
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following...
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds

A.

Every 2 minutes, for 10 minutes:
Back Squat
*Set 1 - 5 reps @ 55%
*Set 2 - 5 reps @ 65%
*Set 3 - 3 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 2 reps @ 90%

Followed by...

Every 3 minutes, for 6 minutes:
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)

B.

Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups OR Strict Pull-Ups
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
12 Dumbbell Box Step-Overs (50/35 lbs to 24"/20" box)

A.

Every 90 seconds, for 12 minutes:

Clean & Jerk x 1

B.

Every 9 minutes, for 27 minutes for times:
80 Double-Unders
800 Meter Run
10 Ground to Overhead (135/95 lbs)

Note times for each set, then sum them for overall working time. Your goal is the lowest possible working time.

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 - 300/250 Meter Row
Station 2 - 30 Wall Ball Shots
Station 3 - 20 Dumbbell Push Press
Station 4 - 25/15 Calories of Assault Bike
Station 5 - Rest

A.

Every 90 seconds, for 18 minutes:
Snatch x 1 rep

*Start at approximately 60-65% and build to a new 1-RM Snatch.

B.

“CrossFit Games Open Workout 22.1”
Complete as many rounds and reps as possible in 15 minutes of:
3 Wall Walks
12 Alternating Dumbbell Snatches (50/35 lbs)
15 Box Jump Overs (24/20″ – jump up, step down)

A.

For time:
800 Meter Run
40/30 Calories of Assault Bike
800 Meter Run
40 Burpee Broad Jumps (3' minimum)
800 Meter Run
800 Meter Row
800 Meter Run
40/30 Calories of Assault Bike

B.

Three sets:
30 seconds V-Ups
30 seconds Hollow Hold
30 seconds Flutter Kicks
60 seconds Rest

A.

Every 2 minutes, for 10 minutes:
Back Squat
*Set 1 - 5 reps @ 55%
*Set 2 - 5 reps @ 65%
*Set 3 - 3 reps @ 75%
*Set 4 - 2 reps @ 85%
*Set 5 - 2 reps @ 90%

Followed by...

Every 3 minutes, for 6 minutes:
Back Squat x 6-8 reps @ 80%

B.

Complete as many rounds and reps as possible in 12 minutes of:
4 Wall Walks
12 Alternating Dumbbell Snatches (50/35 lbs)

A.

Every 3 minutes, for 12 minutes:
Bench Press x 6-8 reps @ 20X1

B.

Every minute, on the minute, for 20 minutes:
Minute 1 - 20/15 Calories of Assault Bike 
Minute 2 - 12-15 Toes to Bar 
Minute 3 - 10-12 Stationary or Ring Dips @ 1111
Minute 4 - 15-20 Push-Ups
Minute 5 - Rest

A.

Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these - a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds

B.

For time:
400 Meter Run
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Rowing
12 Thrusters (95/65 lbs)
9 Toes to Bar

Rest until the running clock reaches 20:00, and then...

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
12 Calories of Rowing
9 Burpees Over the Erg
6 Devil's Presses (50/35 lbs)

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Rowing
12 Thrusters (95/65 lbs)
9 Toes to Bar

Rest until the running clock reaches 20:00, and then...

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
12 Calories of Rowing
9 Burpees Over the Erg
6 Devil's Presses (50/35 lbs)

A.

For time:
1000 Meter Run
30 Burpee Broad Jumps
100 Walking Lunges (unweighted)
1000 Meter Row
30 Hand Release Push Ups
100 Air Squats

B.

Three to Four sets of:
60-90 second HEAVY Farmer Hold
Rest as needed

A.

Every 90 seconds, for 6 minutes:
High Hang Snatch x 1 rep @ 70+%

followed by...

Every 90 seconds, for 6 minutes:
Hang Snatch x 1 rep @ 80+%

followed by...

Every 90 seconds, for 6 minutes:
Snatch x 1 reps @ 90-95%

B.

Every 3 minutes, for 12 minutes for times:
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24"/20")

A.
Take 20 minutes to build to today's 1-RM Strict Shoulder Press

B.

"Helen"

Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Every 6 minutes, for 30 minutes for times:
500 Meter Row
50 Double-Unders
12 Deadlifts (225/155 lbs)

A.

Every 90 seconds, for 6 minutes:
High Hang Clean x 1 rep @ 70+%

followed by...

Every 90 seconds, for 6 minutes:
Hang Clean x 1 rep @ 80+%

followed by...

Every 90 seconds, for 6 minutes:
Clean x 1 reps @ 90-95%

B.

"Cindy"

Complete as many rounds and reps as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats