Friday March 4th – Diamond Hill CrossFit
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Friday March 4th

3
Mar

Friday March 4th

22.03.04

OPEN THEME: Favorite Sports Team

OPEN WOD 22.2

Intended Stimulus

Remember to consult the official standards, requirements, and regulations on the CrossFit Games website: https://games.crossfit.com/workouts/open/2022/1

Complete the deadlifts in large sets and continue at a smooth consistent pace of the burpees.

Use a moderate deadlift loading, which means you can complete multiple sets of 7+ reps in a row before rest.

Beginner and intermediate athletes should aim to finish the first round of 8 and get as close to the round of 10 as possible.

Advanced athletes should expect to finish the set of 10 and have about 3:00-4:00 to make it as far back down as possible.

RX

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:
Deadlifts (225/155 lb)
Bar-facing burpees
Time cap: 10 minutes

SCALED

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:
Deadlifts (135/95 lb)
Bar-facing burpees
Time cap: 10 minutes
– Athletes may step over the bar.

FOUNDATIONS

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:
Deadlifts (75/55 lb)
Burpees
Time cap: 10 minutes

SKILL WORK

Rest, stretch, recover

STRETCHING

2 sets:
:30 hamstring stretch/leg
:30 foam roll low back

WHITE BOARD BRIEF

Target Reps | 72-90+ repetitions

Week 2 of the 2022 NOBULL CrossFit Open! Open Workout 22.2 has some flexibility to it in that a lot of athletes can tackle it as prescribed as long as safety is not a concern.

This is a weightlifting and gymnastics couplet that ascends in reps until 10 deadlifts and 10 burpees and then descends down the ladder starting with the set of 9 and 9.

The first half of this workout will start at a very fast pace. Make sure you move quickly but stay focused on your breathing. If you are moving so fast that you can’t control your breathing in the first few sets, you may end up tiring yourself out before you get to the higher rep sets.

This combination of movements is going to be extremely low back and posterior intensive between the hinging in the deadlifts and the down, up, and jumping of the burpees. Flexing and extending of the spine during the burpees is going to make keeping the spine neutral during the deadlifts more difficult.

Athletes should be able to complete 5+ reps at a time of the deadlift with a good, neutral spine to tackle this workout as prescribed. We don’t want to see athletes resting longer than :15 at a time. If both of these guidelines can be met, how fast athletes go and their total reps completed are not as important. That being said, finishing the rounds of 8 or 9 is a good goal for everyone.

This is the math: at :02 per rep for each movement for 200-reps = 6:40 and at :03 per rep for each movement for 200-reps = 10:00. This assumes no rest and no transition time.

Make sure you have a plan for the burpees. Consider starting with the “jump up and back” version of the burpee. As you fatigue, start using a step up and step back on the burpee before jumping over the bar. The step-up and back version of the burpee can be a useful tool that helps you keep moving.

This workout is going to challenge the quads, glutes, and lower back regardless of strategy. If needed, consider breaking the deadlifts into smaller sets of 3-5 earlier on so you can save energy for the back half of the workout.

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