Crossfit Open 22.2
22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Deadlift (225/155lb.)
Bar facing burpee
10:00 CAP
Well, well, well, here we go into week 2! This wasn’t a workout that I saw coming but I am excited for it and you should be too!
This workout will specifically tax your posterior chain stamina and capacity! It will be important for you to warm up and prep very well prior to this workout. Due to the stimulus of the high speed and high level of breathing, a proper warm up that will “break the seal” is in order for you to have success.
Warm Up
Row
2:00 easy
:20 fast/ :40 easy x 5
_______
Inchworm x 3
Hip down push up x 6
Spiderman + twist x 3 each side
Plank shoulder tap x 10 (5 each)
2 rounds
_______
10 Empty bar RDL’s
10 Empty bar good mornings
______
5 Deadlifts x 135/95
5 Deadlifts x 185/125
5 deadlifts x 225/155
_______
3 Deadlift
3 Burpee
5 Deadlift
5 Burpee
___________
Rest 3-5:00
GO TIME!!!
Considerations
Awareness and communication is everything here. It is important to understand how much time can be lost and or gained in transitions from deadlifts to burpees and back gain. This means that each round you must anticipate the last rep of each movement so you can move on to what is to come. Be sure if you are judging others that you are verbal as to what round they are in and when they finish each particular rep scheme, as for the athlete it will be hard to be aware once the pain cave hits–so the communication will be necessary.
Game Plan
Smooth is fast. It will be easy to come out the gate too hot. The transitions early will be crisp and fast, but the goal is to not let them be too fast. Establish a pace that you feel is suitable for your capacity. If the deadlift bar is heavy for you, it is important to be fast on the burpees, but only fast enough so you can set up and execute well on the deadlifts. If the weight is lighter for you, then you have more of a chance to succeed even when you are fatigued.
Break up the deadlifts into smaller sets before you HAVE TO. This is important specifically for athletes who know the weight is a challenging load for them. Choose rest before rest chooses you. This will allow you to control when the rest happens and for how long instead of you having to stand around a lot.
For all athletes, you should consider worming up the burpees out the gate. The trap is to use your strength and explosive power when you are fresh, but this will elevate the heart rate and will likely not be worth it for the amount of time it will save or gain for you in the practical side of the burpee. Be methodical in your burpee. Be aware of the standard of the burpee and maximize what you can create as a habit. This is a good movement to practice and get confident with before you give this workout a go. It will allow you to experiment with any change that may be beneficial for your performance that you can create a habit with.
This workout really begins once athletes enter the round of 7’s. This is when discomfort will start to set in and it becomes very important to keep the body and the barbell moving. Once you get through the round of 10’s, it is the time to buckle down and really fight to keep moving. As you find your way back into the round of 7 on the way down, most people will be running out of time, but the elites and those eyeing quarterfinals will need to hit the gas pedal at this point. The goal would be to hold onto the barbell as best you can and keep your established pace with the burpees.
If you get time capped or know that you are not going finish, with only 200 total reps, there will large numbers of folks with tied scores. In this instance, just like most, every rep truly counts!
Recovery
Bike 5:00-10:00 to flush the legs at an easy pace
________
Then:
Foam roll
Glutes
Hips
Hamstrings
Back from base of skull to low back
Lats (tension from holding bar)
__________
Then:
1:00-2:00 couch stretch each side
2:00 Seated forward fold
2:00 pancake stretch
Repeatability
Due to the physical demand of this workout, it will be tough for most people to repeat and improve within 48 hours. For those training at higher volume it will be possible but the CNS fatigue from the deadlifts as well as the muscle soreness will make it hard.
If you plan on repeating this workout, this is one to consider not doing in full completion on the first go. For example you may want to consider doing 1/2 to 2/3 of the workout in volume to practice pacing and execution and save some of the contractions for a full GO 2 days later. This is primarily a suggestion for those who feel they will be on the cusp of a 10% spot that will give them a chance at quarterfinals.
Good luck!
-Coach Conway