CrossFit Games Open 22.2 – Rx’d
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 225/155 lbs
Bar Facing Burpee
*Time cap: 10 mins
• Advanced athletes should come out at a fast pace through the first few rounds, slow down through the middle 5:00 of the workout, and try to pick the pace back up toward the end. Move at a pace that is challenging, but lets athletes feel in control until about the 7:00 mark. Then let it rip!
• Beginner and intermediate athletes: emphasize smoothness during their reps from start to finish. Rather than try to modulate their pace, begin at a speed that’s slower than they want to move. It’s easy to move fast in the early rounds, but that will likely cause an athlete to redline. Instead, breathe and move steadily through the first few minutes. Odds are, the fatigue will still catch up, but your athletes won’t implode. If they have gas left in the tank during the back half of the workout, they’ll be able to pedal down and pick up the pace
• In general, hang on to the bar in the deadlifts until the reps start to feel slower. Then, break up the reps into smaller sets and keep the bar speed high. This avoids burning out the posterior and the legs, but keep in mind that it only works if athletes keep their rest breaks to :05 or less. If needed, intermediate athletes can opt for singles as long as the spine remains safe.
• Step, jump, and land on flat feet. This will prolong the lower-body stamina and keep the knees happier and healthier. In terms of pacing, breathe as they move throughout the entire burpee. This will slow them down just enough to move at a more sustainable pace.
• Consider the three burpee techniques we worked on in the specific warm-up. If hunched over grabbing shorts, you are encouraged to use the “I’m tired” technique ‚ Even though it’s a slower burpee, you are moving and knocking out reps. If you come out a little hot and need to slow down while maintaining a good pace, consider the quick step-up technique.