Dig deep into these CrossFit Open Learn the tips and strategies for Workout 22.2, and how to best prepare and perform this workout.
This is all “2” for this CrossFit Open workout. This year’s Open’s second workout, 22.2, is a renku.
Training, combination Deadlift When Bar facing the burpeeAll hinges put a heavy burden on the lower back.
CrossFit Open Workout 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Person in charge:
- Deadlift
- Bar facing the burpee
Time cap: 10 minutes
- Rx’d (16-54 years old): ♀ 155 pounds ♂ 225 pounds
- Scaling (16-54 years old): ♀ 95 pounds, may straddle burpee bar ♂ 135 pounds, may straddle burpee bar
- Teenagers 14-15: ♀ 95 pounds ♂ 135 pounds
- Scaled teenagers 14-15: ♀ 55 lbs, may straddle burpee bar ♂ 75 lbs, may straddle burpee bar
- Master 55 years and over: ♀ 125 pounds ♂ 185 pounds
- Scaled Master 55+: ♀ 85 lbs, may straddle burpee bar ♂ 115 lbs, may straddle burpee bar
Minimum allowable weight kilogram For deadlift:
- 102 kg (225 lbs)
- 83 kg (185 lbs)
- 70 kg (155 lbs)
- 61 kg (135 lbs)
- 56 kg (125 lbs)
- 52 kg (115 lbs)
- 43 kg (95 lbs)
- 38 kg (85 lbs)
- 34 kg (75 lbs)
- 25 kg (55 lbs)
CrossFit Open Workout 22.2 Tips and Strategies
Breakdown of workouts
- General person in charge: Repeat each operation 100 times in total. This is equivalent to a 10 minute time cap.
- time: To complete workout 22.2 within the timecap, you can complete 10 iterations in up to 1 minute.
Movement
Deadlift
sauce: Courtesy of CrossFit Inc.- Due to its weight, the deadlift feels stiff. If you weigh close to 70% of 1RM, consider doing a single throughout your workout.
- Running a quick single also helps prevent your back from getting too painful because you don’t have to bring the bar back to the ground.
- The number of people in charge will make you feel especially heavy at the end of training.
- Move smoothly between personnel and stabilize the midline.
read more: Traditional deadlift methods – build incredible strength, muscles, and injury-resistant backs
Bar facing the burpee
sauce: Bastien Plu / Unsplash- The movement itself isn’t difficult, but it takes longer to complete than a deadlift, so I’ll push it here.
- Whether you’re stepping back or jumping back, lower your center of gravity and cut the rear chain.
- “Splat” on the ground so as not to strain your arms.
- Get closer to the bar along the way to save time and increase your pace.
- Act purposefully, systematically, and stick to patterns and rhythms to save time and energy.
read more: How to burpee efficiently: Progress of movement
General strategy
- start It will be used by touch-and-go personnel until around the 5th round. After that, it may be wise to split it so that it can move smoothly. Anyway, don’t start too fast as this can really affect your score.
- Deadlift takes much less time than burpees, Quick singles can be a good strategy If you can do it Move faster with burpee..
- Divide your workout into four parts to help you mentally. Rounds 1 to 7 You need to find your own pace. Rounds 8 to 8 80% of your workout. If this section takes the longest, don’t slow down. Rounds 7 and 6 This is where workouts feel the worst. Overcome this and get ready for the sprint finish. 5 to 1 round Sprints for your life, these are the last 15 reps so you can really go out everything.
CrossFit Open Workout 22.2 Warm-up tips
Proper warm-up is especially important in this training, as deadlifts can be heavy for many athletes.
“Take time to prepare your cardiovascular system, as this training can result in a significantly higher heart rate.” recommendation Coach Ben Dziwulski, head coach and founder of WOD Prep.
Short warm-up
If you don’t have the time, or if you get tired of prolonged warm-ups, try this Short warm-up To Training plan:
3 rounds
1st row @ fast pace of each round
15 band good morning (video).
10 Scorpions (video).
5 inchworm (video).
1 breathing burpee (video).
+ +
22.2 Warm-up flow ((((video).
– Move 3-5 rounds
+ +
Warming up the deadlift
* Disassemble the movement into 1) bar approach, 2) grip 3) brace 4) lift
** Keep overall personnel low and focus on meeting standards every time
Divide the practice with a set of 2-4 burpee jumpovers, focusing on rhythm and efficient movement
+ +
2-3 rounds @ increase pace
1 deadlift
1 burpee
2 deadlift
2 burpee
* Perform transitions, pay attention to deadlift lockouts, and find smooth rhythms with burpee jumpovers.
Medium warm-up
If it takes 25-30 minutes to prepare, try this Medium warm up:
@Easy pace
6 minute assault bike
3-branch
* At the beginning of every minute, take 3 large, expansive breaths (while still rowing) to warm the respiratory muscles.
+ +
22.2 Warm-up flow ((((video).
– Move 3-5 rounds
+ +
3 rounds
1st row @ fast pace of each round
15 band good morning (video).
10 Scorpions (video).
5 inchworm (video).
1 breathing burpee (video).
+ +
Hip flow ((((video).
Alternately 4-6 times
+ +
Warming up the deadlift
* Disassemble the movement into 1) bar approach, 2) grip 3) brace 4) lift
** Keep overall personnel low and focus on meeting standards every time
Divide the practice with a set of 2-4 burpee jumpovers, focusing on rhythm and efficient movement
+ +
2-3 rounds @ increase pace
1 deadlift
1 burpee
2 deadlift
2 burpee
* Perform transitions, pay attention to deadlift lockouts, and find smooth rhythms with burpee jumpovers.
Take a break within 3-5 minutes before starting your workout. If you have more time to wait, leave the last part apart on a simple assault bike between rounds.
Details of CrossFit Open Workout 22.2.
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