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CrossFit Open Workout 22.2 Tips and Strategies: Master Deadlifts and Bar Facing Burpees

Master the exercises in the couplet, nail your warm-up, and start with a solid strategy.

Dive deep into these CrossFit Open workout 22.2 tips and strategies and learn how to best prepare for and execute this workout.

It’s all the “two’s” for this CrossFit Open workout: 22.2, the second workout of this year’s Open, is a couplet.

The workout, a combination of deadlifts and bar facing burpees, will heavily tax your lower back back with all the hinging.

CrossFit Open Workout 22.2

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

  • Deadlift
  • Bar Facing Burpees

Time cap: 10 minutes

  • Rx’d (Ages 16-54): ♀ 155 lb ♂ 225 lb
  • Scaled (Ages 16-54): ♀ 95 lb, may step over bar on burpees ♂ 135 lb, may step over bar on burpees
  • Teenagers 14-15: ♀ 95 lb ♂ 135 lb
  • Scaled Teenagers 14-15: ♀ 55 lb, may step over bar on burpees ♂ 75 lb, may step over bar on burpees
  • Masters 55+: ♀ 125 lb ♂ 185 lb
  • Scaled Masters 55+: ♀ 85 lb, may step over bar on burpees ♂ 115 lb, may step over bar on burpees

The minimum acceptable weights in kilograms for the deadlift are:

  • 102 kg (225 lb)
  • 83 kg (185 lb)
  • 70 kg (155 lb)
  • 61 kg (135 lb)
  • 56 kg (125 lb)
  • 52 kg (115 lb)
  • 43 kg (95 lb)
  • 38 kg (85 lb)
  • 34 kg (75 lb)
  • 25 kg (55 lb)

CrossFit Open Workout 22.2 Tips and Strategies

Workout breakdown

  • Total reps: you’ll be performing a total of 100 repetitions of each movement, which is a lot for a 10-minute time cap.
  • Time: you’ll have up to 1 minute to complete 10 reps to finish workout 22.2 within the time cap.

Movements

Deadlift

pregnant athlete performs deadlift back workoutsSource: Courtesy of CrossFit Inc.
  • Because of the weight the deadlifts will feel hard. If the weight is close to 70% of your 1RM consider doing singles for the entire workout.
  • Performing quick singles can also save your lower back from getting too painful as you don’t have to lower the bar back to the ground.
  • The number of reps will make the weight feel especially heavy at the end of the workout.
  • Try to move smoothly between reps and keep your midline stable.

Read more: How to Conventional Deadlift – Build Incredible Strength, Muscle and an Injury Resistant Back

Bar Facing Burpees

athlete does bar facing burpeeSource: Bastien Plu / Unsplash
  • While the movement in itself is not hard, it will take longer to complete than the deadlifts, so this is where you want to push.
  • Whether you’re stepping or jumping back, let your centre of mass low to give your posterior chain a break.
  • “Splat” to the ground so you don’t tax the arms.
  • On your way up, step close to the bar to save time and increase pace.
  • Move with purpose, be methodical and stick to a pattern and rhythm to save time and energy.

Read more: How to Burpee Efficiently: Movement Progressions

General Strategy

  • Start with touch-and-go reps until around the 5th round, after that splitting might be wise to keep you moving smoothly. Regardless, don’t start too fast as this can really affect your score.
  • The deadlifts will take much less time than the burpees, so even quick singles can be a good strategy if that allows you to move faster on the burpees.
  • Break the workout down into four parts to help mentally: rounds 1 to 7 you should find your pace; rounds 8 to 8 are 80% of the workout, don’t slow down even if this section takes the longest; rounds 7 and 6 are where the workout will feel the worst, get ready to get over this and gear up for your sprint finish; rounds 5 to 1 sprint for the life of you, these are the last 15 reps so you can really go all out.

CrossFit Open Workout 22.2 Tips for Warm-Ups

An appropriate warm-up is especially important for this workout as the deadlifts may be heavy for many athletes.

“Take some time to prepare your cardiovascular system, as your heart rate may get pretty high in this workout,” recommends coach Ben Dziwulski, Head Coach and founder at WODPrep.

Short warm-up

If you are short on time or know that long warm-ups tire you out, try this short warm-up by The Training Plan:

3 Rounds
1-minute Row @ faster pace each round
15 Band good mornings (VIDEO)
10 Scorpions (VIDEO)
5 Inchworms (VIDEO)
1 Breathing burpee (VIDEO)
+
22.2 Warm-up flow (VIDEO)
– Move through for 3 to 5 rounds
+
Warm up deadlift
* Break the movement down to 1) bar approach, 2) grip 3) brace 4)lift
** Keep the overall reps low and focus on hitting the standards each time

Break the practice up with sets of 2 to 4 burpee jump overs, focus on rhythm and efficient movement
+
2 – 3 Rounds @ increasing pace
1 Deadlift
1 Burpee
2 Deadlifts
2 Burpees
* Work the transitions, be mindful of good deadlift lockout and find a smooth rhythm on the burpee jump overs.

Medium warm-up

If you have around 25 to 30-minutes to get ready, try this medium warm-up:

@ easy pace
6-minute Assault bike
3-minute Row
* At the start of each minute, take 3 big, expansive breaths (while still rowing) to warm-up the respiratory muscles
+
22.2 warm-up flow (VIDEO)
– Move through for 3 to 5 rounds
+
3 Rounds
1-minute Row @ faster pace each round
15 Band good mornings (VIDEO)
10 Scorpions (VIDEO)
5 Inchworms (VIDEO)
1 Breathing burpee (VIDEO)
+
Hip flow (VIDEO)
4 – 6 reps, alternating sides
+
Warm up deadlift
* Break the movement down to 1) bar approach, 2) grip 3) brace 4)lift
** Keep the overall reps low and focus on hitting the standards each time

Break the practice up with sets of 2 to 4 burpee jump overs, focus on rhythm and efficient movement

+
2 – 3 Rounds @ increasing pace
1 Deadlift
1 Burpee
2 Deadlifts
2 Burpees
* Work the transitions, be mindful of good deadlift lockout and find a smooth rhythm on the burpee jump overs.

Rest no longer than 3 to 5-minutes before you start the workout. If you have more time to wait, space the final part with some easy assault bike between the rounds.

More on CrossFit Open Workout 22.2

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