Complete as many rounds and reps as possible in 35 minutes of:
500/400 Meter Row
400 Meter Run
30/20 Calories of Assault Bike
20 Alternating Pistols or Cossack Squats
100-Foot Double Kettlebell Front-Rack Carry (24/16 kg KBs)

A,
"The Eagle"
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer's Carry

This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You'll repeat this 8 times - 64 total squats and 160-meters of farmer's carry.

B.

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work

In teams of two, alternate tasks to complete six rounds for time of:
500/400 Meter Row
400 Meter Run
30 Kettlebell Sumo Deadlifts (32/24 kg)
25 Wall Ball Shots (20/14 lbs)
20 Push-Ups

Time cap = 45 minutes

Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch + Snatch from 2" Below the Knee

Start around 70-75% and build to 85% of your 1-RM Snatch.

Immediately followed by...

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep

Aim to perform these at around 87-90% of your 1-RM Snatch.

B.

Complete as many rounds and reps as possible in 14 minutes of:
24 Alternating Pistol Squats
18 Kettlebell Snatches (24/16 kg - 9 each arm)
12 Chest-to-Bar Pull-Ups

For time:
1000/800 Meter Row
100 Double-Unders
50/35 Calories of Assault Bike
25 Strict Handstand Push-Ups
50/35 Calories of Assault Bike
100 Double-Unders
1000 /800Meter Row

Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4-5 reps @ 20X1

Rest 2-3 minutes, and then reduce the load by 5-10% and perform...

One set of:
Back Squat x Max Reps @ 20X1

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.

Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Front Squats (50/35 lb DBs)
12 Toes to Bar
12 Burpee Box Jump-Overs (24"/20")

Six sets of:
Strict Ring Dips*
Rest 30 seconds
Frog Flags x 60-75 seconds
youtu.be/kugmRt2HU4s
Rest 30-45 seconds

*Set 1 - Strict Ring Dips x Max Unbroken Reps
*Set 2 - Strict Ring Dips x 40% of Max Unbroken Reps
*Set 3 - Strict Ring Dips x 50% of Max Unbroken Reps
*Set 4 - Strict Ring Dips x 60% of Max Unbroken Reps
*Set 5 - Strict Ring Dips x 50% of Max Unbroken Reps
*Set 6 - Strict Ring Dips x 40% of Max Unbroken Reps

B.

Three sets for max calories/reps of:
2 Minutes of Assault Bike
Rest 60 seconds
30 Seconds of Dumbbell Push Press
30 Seconds of Dumbbell Overhead Hold
Rest 2 minutes

Four sets of:
Deadlift x 6 reps @ 75% of 1-RM Deadlift
Rest 30-60 seconds
Standing Fold-to-Hold Shoulder Extensions x 6 reps @ 2424
youtu.be/598ivjniWkg
Rest 60-90 seconds

B.

Open 22.1

Complete as many rounds as possible in 15 minutes of:

• 3 wall walks
• 12 dumbbell snatches
• 15 box jump-overs

♀ 35-lb dumbbell, 20-in box
♂ 50-lb dumbbell, 24-in box

For full equipment details, categories, and scoring options visit: games.crossfit.com/workouts/open/2022/22.1

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run (together)
30 Kettlebell Swings each while partner holds Front-Leaning Rest on Rings
20 Toes to Bar or Knees to Elbows each while partner performs 20 Push-Ups
10 Wall Walks (5 each)

Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4 reps @ 20X1

Rest 2-3 minutes, and then reduce the load by 5-10% and perform...

One set of:
Back Squat x Max Reps @ 20X1

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.

"Speed Limit"
For time:
75/55 Calories of Assault Bike
75 Wall Ball Shots (20/14 lbs)

Every 4 minutes, for 32 minutes (8 sets) for max load:
500/400 Meter Row
3 Snatches
3 Ring Muscle-Ups

Athletes may only take 3 attempts at the snatches per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made - e.g., 4070 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.

In Teams of 2

For Time 4000/3400 Meter Row

Partner A starts on the Rower

Partner B completes 3 rounds of

3 Burpees

6 KB Swings

9 Air Squats

When Partner B completes the 3 rounds, Partner A and Partner B switch. Partners will continue to switch until they accumulate the 4000/3400 Meter Row.

Three sets of:
Deadlift x 8 reps
Rest 30-60 seconds
PVC Weighted Cross-Bench Pullover x 5 reps @ 5221
youtu.be/Yv56p4YtQJ0
Rest 60-90 seconds

B.

15 Minute AMRAP (Teams of 2, Partners Alternate Rounds)

Cindy

5 Pullups

10 Pushups

15 Air Squats

Every 5 Minutes Starting at 0:00 Partners Run 200 Meters

Three sets of:
Standing Alternating DB Press x 8 reps each arm
Rest 60-90 seconds
Goblet Cossack Squats x 8 reps each @ 21X1
Rest 60-90 seconds

B.

Four rounds for time:
400 Meter Run
12 Dumbbell Thrusters (50/35 lbs)
9 Strict Pull-Ups

Three sets for max reps (or calories):
60 seconds of Assault Bike
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24"/20")
Rest 60 seconds
60 seconds of Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Pull-Ups
Rest 60 seconds
60 seconds of Front Squats (135/95 lbs)
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds

1 Calorie = 1 Rep

Every 2 minutes, for 10 minutes (5 sets):
(Hang Snatch + Snatch) x 2 reps

Immediately followed by...

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 2 reps

Build in load to a heavy-ish complex for the first 10 minutes, and then aim for perfect reps receiving in a strong, balanced position through the four doubles.

B.

For time:
15 Snatches (115/75 lbs)
30 Toes to Bar
12 Snatches
24 Toes to Bar
9 Snatches
18 Toes to Bar

Three sets of:
Split-Stance Landmine Press x 8 reps each @ 21X1
Rest 60 seconds
Band-Resisted Triceps Pressdowns x 12-16 reps @ 20X1
Rest 60 seconds
Alternating Dumbbell Hammer Curls x 10-12 reps each arm @ 21X1
Rest 60-90 seconds

B.

Every 6 minutes, for 18 minutes (3 sets) for times:
25/18 Calories of Assault Bike
400 Meter Run

A little holiday treat, Invictus style. Perform the movements to the tune of “12 Days of Christmas”

1 – 100 Meter Run or 25 Double-Unders
2 – Power Cleans (135/95 lbs)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (45/30 lbs)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (135/95 lbs)
12 – Shoulder to Overhead (135/95 lbs)

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100 Meter Run or 25 Double-Unders
2 – 2 Power Cleans; 100 Meter Run or 25 Double-Unders
3 – 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
4 – 4 Dumbbell Ground to Overhead; 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
. . . and so on.

A.
Take 20 minutes to build to a 1-RM Front Squat

B.

Every 4 minutes, for 16 minutes (4 sets) for times:
300/250 Meter Row
20 Alternating Pistols or Goblet Cossack Squats

Teams of two complete the following for time:
*Station 1 - 800 Meter Run and 1000/800 Meter Row
*Station 2 - 500 Meter Row and 20 Devil's Presses (50/35 lb DBs)
*Station 3 - 500 Meter Row and 20 Dumbbell Hang Squat Cleans (50/35 lb DBs)
*Station 4 - 800 Meter Run and 1000/800 Meter Row

Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station.