Five sets of:
2-4 Strict Tempo Ring Dips @ 4011
20-30 second Ring Support Hold
Rest 30-45 seconds
Frog Flags x 60-75 seconds
youtu.be/kugmRt2HU4s
Rest 30-45 seconds

B.

For time:
400 Meter Run
9 Wall Walks
400 Meter Run
6 Wall Walks
400 Meter Run
3 Wall Walks
400 Meter Run

Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat x 2-3 reps @ 20X1

Rest 2-3 minutes, and then reduce the load by 5-10% and perform...

Then....

One set of:
Back Squat x Max Reps @ 20X1

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.

Ten rounds for time:
5 Burpees
10 Wall Ball Shots (20/14 lbs)

Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run or 25/18 Calories of Assault Bike
15 Dumbbell Thrusters (50/35 lb DBs)
15 Walking Lunges with Dumbbell Farmer's Carry (50/35 lb DBs)
400 Meter Run or 25/18 Calories of Assault Bike
15 Devil's Presses (50/35 lb DBs)

Five rounds for time:
20 Double-Unders
15 Pull-Ups
10 Burpees
5 Strict Handstand Push-Ups

B.

Twelve (12) sets of:
20 Second Ring Support Hold
Rest 20 Seconds
20 Second Ring Dip Receiving Hold
Rest 20 Seconds

This portion will take 16 minutes. Try to hold for the full 20 second periods, but if you come down early, just rest and stay on schedule for the upcoming work intervals.

Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 3-4 reps @ 20X1

Rest 2-3 minutes, and then reduce the load by 5-10% and perform...

One set of:
Back Squat x Max Reps @ 20X1

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

B.

For time:
1000/800 Meter Row
50 Alternating Pistols
50 Box Jump-Overs (24"/20")

Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run
8 Wall Walks
4 Ring Muscle-Ups

Every 3 minutes, for 18 minutes (6 sets) of:
Deadlift x 4 reps

B.

Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer's Carry (24/16 kgs)
Rest the same length of time the first set took you - 1:1 Work:Rest Ratio

Every minute, on the minute, for 10 minutes:
Snatch

*Sets 1-5 = 2 reps
*Sets 6-10 = 1 rep

Pick a good working load to work with for two reps, then increase that load for the five singles.

B.

Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10')
5 Squat Snatches (135/95 lbs)

Every 7 minutes, for 42 minutes (6 sets) for times:
20/15 Calories of Assault Bike
400 Meter Run
10 Toes to Bar

These should be sprint intervals with time to rest between sets! Some top athletes may be getting as much as three minutes of rest between sets, but all athletes should be getting at least 90 seconds of rest between rounds. Please customize the calories, distances and reps accordingly.

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:

• Deadlifts
• Bar-facing burpees

♀ 155 lb
♂ 225 lb

Time cap: 10 minutes

For full equipment, categories, and scoring details visit: games-assets.crossfit.com/s3fs-public/2022-03/CFG22 22.2 Scorecard_Rx-Scaled_V8_0.pdf

B.

Complete as many rounds and reps for quality and muscle activation in 12 minutes of:
50-Foot Double Kettlebell Front-Racked Carry
100-Foot Double Kettlebell Farmer's Carry
100 Flutter Kicks

For time:
1000/800 Meter Row
100-Foot Double Kettlebell Overhead Walking Lunges

35-54: 24/16 kg
55+: 16/12 kg

B.

Five sets for max reps:
Bodyweight Bench Press
Rest 20 seconds
Strict Pull-Ups
Rest 3 minutes

Every 8 minutes, for 32 minutes (4 sets) for times:
800 Meter Run
20 Pull-Ups
10 Power Cleans (175/125 lbs)

Beginner and Intermediate athletes should be shooting for at least 90 seconds of rest in each of the first 3 rounds. For advanced athletes, this rest interval can be pushed to 60 seconds for the first 3 rounds. Please make adjustments in reps/distance to achieve this requisite rest.

Five sets of:
Back Squat x 5-6 reps @ 20X1
Rest 2-3 minutes between sets

B.

Three sets for max calories and reps of:
45 seconds of Assault Bike
Rest 75 seconds
45 seconds of Wall Ball Shots
Rest 75 seconds
45 seconds of Rowing
Rest 75 seconds

For time:
1200 Meter Run
30 Box Jump-Overs (24"/20")
30 Toes to Bar
800 Meter Run
20 Box Jump-Overs (24"/20")
20 Toes to Bar
400 Meter Run
10 Box Jump-Overs (24"/20")
10 Toes to Bar

Complete as many rounds and reps as possible in 35 minutes of:
400 Meter Run
40/30 Calories of Rowing or Ski Erg
30 Shoulder to Overhead (115/75 lbs)
20 Alternating Front-Racked Reverse Lunges (115/75 lbs)

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch + Snatch

*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch

Immediately followed by...

Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep

(Start at 90% of 1-RM Snatch and build to a heavy snatch for the day. If you miss the same weight twice, end your snatch session.)

B.

“CrossFit Games Open Event 20.1”
Ten rounds for time of:
8 Ground to Overhead (95/65 lbs)
10 Bar-Facing Burpees

Time cap: 15 minutes

If you fail to complete this workout within the time cap, please add 1-second for every rep not completed before the 15-minute time cap. For example. if you finished 9 full rounds when the clock reached 15:00, you would enter your score as 15:18 - because you completed all of the work except the 8 ground to overhead + 10 bar-facing burpees of the final round.

Three sets of:
Half-Kneeling SA Dumbbell Press x 8-10 reps each @ 20X1
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.

Three rounds for time:
400 Meter Run
6 Wall Walk
12 Strict Pull-Ups

Every 3 minutes, for 12 minutes (4 sets) of:
Banded Deadlifts x 12 reps @ 35% of 1-RM
Rest 30 seconds
Weighted Prayer Stretch x 60 seconds
youtu.be/hDPO55YTqk4

Stand with the bar as fast as you can. Lower the bar to a dead stop and repeat for all reps. The band tensions should add about 35% of your 1-RM Deadlift tension at lockout.

B.

Every 6 minutes, for 18 minutes (3 sets) for times:
500/400 Meter Row
15 Toes to Bar
15 Deadlifts (225/155 lbs)

Complete as many rounds and reps as possible in 35 minutes of:
500/400 Meter Row
400 Meter Run
30/20 Calories of Assault Bike
20 Alternating Pistols or Cossack Squats
100-Foot Double Kettlebell Front-Rack Carry (24/16 kg KBs)

A,
"The Eagle"
Eight rounds for max load of:
8 Kettlebell Front Squats
20-Meter Kettlebell Farmer's Carry

This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You'll repeat this 8 times - 64 total squats and 160-meters of farmer's carry.

B.

Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work