Thank You Maria !!!!!! For kicking off the 2022 CrossFit OPEN at Stand Firm CrossFit. You did an awesome job.
Sign-up:
When you get to the gym sign-up for a time and station. Fill out a scorecard for the workout.
Warm-up:
You are responsible for your own warm-up today. Below is a suggested warm-up for 22.1.
Row or bike 5 min., Dynamic Stretch, 2 Rounds of 10 Push-ups, 10 Air Squats, 10 Step-ups
Practice your DB Snatch, Practice your Wall Walks, Get yourself familiar with the movement standards for the age group and division, (RX/Scaled/Foundations), that you are going to participate in.
Within 10 minutes of your start time do 3 rounds of 1 Wall Walk, 6 DB Snatch, 9 Box Jumps.
When your start time comes up take you scorecard with you to your workout station and hand it to your judge.
“FRIDAY NIGHT LIGHTS”
Teams are set and it is time to have some fun. Support your teammates and everyone else who taking on the 2022 CrossFit OPEN. Be sure to show up in THEME, (Team Color). To get you team points for attending FRIDAY NIGHT LIGHTS you need to be in the picture. We will take the picture at 6:10 pm.
WOD: CrossFit OPEN 22.1
15 min. AMRAP
3 Wall Walks
12 Alternating DB Snatch
15 Box Jump Over
Rx’d (Ages 16-54)
♀ Wall walks, 35-lb dumbbell, 20-in box ♂ Wall walks, 50-lb dumbbell, 24-in box
Scaled (Ages 16-54)
♀ Scaled wall walks, 20-lb dumbbell, 20-in box* ♂ Scaled wall walks, 35-lb dumbbell, 24-in box*
Teenagers 14-15
♀ Wall walks, 20-lb dumbbell, 20-in box ♂ Wall walks, 35-lb dumbbell, 24-in box
Scaled Teenagers 14-15
♀ Scaled wall walks, 10-lb dumbbell, 20-in box* ♂ Scaled wall walks, 20-lb dumbbell, 24-in box*
Masters 55+
♀ Wall walks, 20-lb dumbbell, 20-in box* ♂ Wall walks, 35-lb dumbbell, 24-in box*
Scaled Masters 55+
♀ Scaled wall walks, 10-lb dumbbell, 20-in box* ♂ Scaled wall walks, 20-lb dumbbell, 24-in box*
For full equipment details, categories, and scoring options visit: games.crossfit.com/workouts/open/2022/22.1
Icing:
Judge a workout to earn some points for your team.