CrossFit Open 22.2

22.2For Time · 10:00

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

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Men: 225 lb (102 kg) barbell

Women: 155 lb (70 kg) barbell

Men: 135 lb (61 kg) barbell, step-over burpees

Women: 95 lb (43 kg) barbell, step-over burpees

Both heads of barbell touch floor, full lockout at hips/knees. Chest/thighs touch floor on burpee, two-foot jump over barbell.

Before: 4 sets × 4 Deadlifts at 75% 1RM. Rest 2.5 min.

Pacing: Touch-and-go through round of 6, then fast quick singles or unbroken with flat spine. Prioritize posture over panic.

After: 3 sets × 15 Barbell Good Mornings + 3 sets × 12 Hamstring Curls.

Nutrition: Surplus (+400 kcal), 2.0g/kg protein.

Before: Cat-cow spinal mobility, glute activation, burpee rhythm prep.

Pacing: Rounds 1-6 are the warmup. Settle into rhythm on 7-10. Once you crest 10 and head back down, push the pace on burpees.

After: Spinal decompression hanging from pull-up bar + 8 min walk.

Nutrition: Maintenance calories, hydration with electrolytes.

Before: Dynamic glute and core activation.

Pacing: Quick singles on deadlifts from the round of 7 onwards to prevent lower back rounding under fatigue and caloric deficit.

After: 10 min easy walk and hamstring flossing.

Nutrition: Deficit (-350 kcal), pre-workout caffeine.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.