Warm-up Drills
I. Row 500m
II. 3 Rounds of
10 x Hollow Rocks
10 x Air Squats
10 x Deadlift (45/35lbs)
10 x Seal Stretch to Down Dog
II. Dynamics & Mobility
“CrossFit Total 22.0”
Complete three attempts at a 1-rep maximum for the Back Squat, Press and Deadlift. There is a 20 minute time cap within which athletes are intended to partition their working time in order to produce the best lift for each of the three movements. The lifts must be completed in the order shown (complete the max for Back Squat before moving onto the Press portion, etc). After establishing the best one rep for each lift combine the numbers for a CrossFit Total 22.0 benchmark score.
Versus a 20:00 Time Cap
Establish a Back Squat 1RM
Establish a Press 1RM
Establish a Deadlift 1RM
Post the sum of these three lifts as a CrossFit Total 2.0 score to comments.
“Arms Like Legs & Legs Like Trees”
Complete for time
vs. a 11:00 Time Cap
21-18-15-12 reps for time of
Front Squat (115/85lbs)
Push Press (115/85lbs)
Row (kcal)
Notes: Weights may be scaled as needed; Rx+ @155/95lbs @ reps of 30-24-18-12 respectively.
Post scores to comments.
