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Get a Taste for the CrossFit Games with This Brutal Workout

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Take on Our CrossFit Games Brutal Workout©️

Even if your personal goals don’t include performing kipping pull-ups, handstand walks and high rep olympic lifts, there’s no denying that the ‘CrossFit Games’ (essentially the world cup of functional fitness) still puts on a seriously captivating show — with stacked athletes demonstrating their strength, stamina and skill across an exciting weekend of physical challenges.

Unlike the wold cup though, The CrossFit Games provides a chance for everyone to get involved, with a qualifying process that’s wide open to the public. Crossfitters are able to test their mettle against their fellow gym members and the pros alike, seeing how they stack up on the world stage across a four week, four workout event known as ‘The Open’, with the top finishers from each region earning a spot at the games.

If you want to put your fitness to the test, getting a taste of CrossFit wherever you train, then take on this challenge from 2022’s The Open.

’22.2’ may look 'easy' on paper, but it's deadly in execution— you’ll move back and forth between two low skill movements (deadlifts and burpees), working from one rep of each, up to ten, before heading all of the way back down again in a ‘ladder’ fashion. The sting in the tail comes when you attempt to get through all 200 reps as fast as possible, capping yourself at ten minutes.

Focus on keeping your form as tight as possible to avoid injury, but keep any rest to the bear minimum, treating it as a sprint effort. If you do this right, it should be the toughest ten minutes of your life.

The Workout

1. Deadlift x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

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Hinge down with a flat back and grasp the bar (A). Pull your hips down towards the ground, brace your core and create tension through your entire body before driving your feet into the ground and standing upright (B). Keep the bar close to your body and arms straight throughout. Focus on keeping your core tight and torso rigid. Perform one rep, drop your bar and move immediately into the burpees. CrossFit's 'prescribed' weight is 100kg, but scale safely to your own abilities.

2. Burpee over bar x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

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Place your barbell down, but keep the pace up. Step back and hit the deck, lowering your body until your chest touches the floor (A). Stand back up and jump powerfully over the bar (B) That’s one rep. Now, drop to the floor and go again… Add an additional rep to both movements each round until you reach 10, then begin working back down again to 1.

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