Congratulations to everyone that participated in the 2022 CrossFit Open! We saw so many of you reach your goals and hit new PR’s! It was so exciting to watch everyone perform these past three weeks! Please use this week as a deload week. The Open can stress your adrenals more than you think so you’ll notice the reduces volume of training this week as we gear up for the new cycle on March 21. The training is in a different format this week so feel free to adjust the program based on how your body feels! Updates on the new cycle will be published later this week!
Mobility, Activation & Warm-Up
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side
and then …
Two sets of:
Banded Monster Walks x 20 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Banded Squats x 10 reps
Finish with …
3 Minutes on the Assault Bike with nasal breathing only
A.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
B.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps per side @ 2111
Rest 30 seconds
Supinated-Grip Band Pull-Aparts x 15-20 reps @ 2020
Rest 30 seconds
Ab-Wheel Roll Outs x 15 reps
Rest 30 seconds
C.
Four rounds for time of:
20 Banded Biceps Curls
30 Banded Overhead Tricep Extensions
Athlete Notes:
Some of you may opt to repeat 22.3. If that is the case then please make that your focus for the day.
Otherwise, this week starts your transition week. The new cycle begins on March 21 so this week is an opportunity for you to assess your body, prioritize recovery and shore up any nagging injuries you may have accumulated over the Open. Please use this week as a reset for your mind and body.
Today starts off with accessory work that highlights some unilateral strength development. When doing any single leg/single arm work please default to the ‘weaker’ side. This will help you shore up any imbalances you may have. If you are feeling like you want to sweat then throw in the additional engine piece and just reduce the sets if you have a time limit at the gym.
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Engine Accessory Option
Every 6 minutes for 30 minutes (5 sets):
30/22 Calorie Assault Bike (55+:
25/17 calorie)
20 Russian Kettlebell Swings (weight is up to the athlete)
10 Burpee Box Overs (24/20″; 55+: step-ups okay)
Athletes should have at least 2 minutes of rest.