Workout of the Day

Open Assault

Written By CJ DePalma  |  The Open 

40 Minute EMOM
Min 1: 4 Sandbag Cleans
Min 2: 12/10 Calorie Row
Min 3: 3 Wall Walks
Min 4: 1 UB set of Muscle Ups
Min 5: Recovery Bike

WODprep Strategy Top Tips:

If you’re worried about certain movements that typically come up in the Open, then this workout is for you. It’s guaranteed rowing, wall walks and muscle-ups will make an appearance, and you have to ready for it.

EMOM’s are a great way to increase your volume capacity and drill in your technique. The more disciplined you can be with your technique in training, the better you’ll be when you hit competition workouts and start to fatigue. Your form is more likely to stay and just about hold on until the end and crank out a great score.

That’s today’s strategy – stay focused on good form throughout. That’s it. Keep it simple.


Check out our video below:

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2022 CrossFit Open 22.1 Workout & Standards:…
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