2 rounds: (1st round = moderate/ 2nd round = hard)
2 min bike
2 min row
(8 Min Total)
50ft Step over hurdles
50ft Step over hurdles backwards
50ft Toe out walk
50ft Toe in walk
50ft Walk on toes
50ft Walk on heels
50ft Ostrich walk
*This will get the hips, knees, and feet prepared for the shuttle runs.
10 Lateral box step overs
5 Turkish get ups each side
10 Single leg RDL (unweighted)
5 Single arm quadruped scap push up
*Get the legs, glutes, and upper body ready for all the pressing.
10 Scap pull ups
5 Pull ups
*Prepare the shoulders for all the pulling!
2-3 Rounds of:
Clean Warm up
*Warming up high skill movements is extremely important. Do NOT just throw on 135 and start. You need to make sure everything is firing in the correct sequence. Also note – stand up very fast from the front squat just to help prepare the legs here.
5 Rounds: (FOR QUALITY not for time)
2 Burpee pull ups
50ft shuttle run
1-3 thrusters from the floor (work up to a heavy-ish
*During these 5 rounds you need to accomplish a few things:
Try a few different types of burpee pull up strategies (see what is most efficient)
Turn around on shuttle runs without stutter stepping at the end (be smooth)
Build up to a relatively heavy thruster
*These 5 rounds should calm the nerves and help you feel efficient on each movement. It will also establish a good starting weight for your thruster.
EMOM x 10
1 – :30 Suitcase Carry
2 – :30 Weighted Sorenson hold
CROSSFIT OPEN WORKOUT 23.2 A
Complete as many reps as possible in 15 minutes of:
• 5 burpee pull-ups
• 10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2023/2
CROSSFIT OPEN WORKOUT 23.2 B
Immediately following 23.2A, athletes will have 5 minutes to establish:
• 1-rep-max thruster (from the floor)
*MUST BE PERFORMED DIRECTLY AFTER TRAINING:
4 Weighted Pull Ups
16 Push ups
16 GHD Sit Ups
Rest 1 min between rounds
*Heavier than last week
SNATCH GRIP SOTTS PRESS
3X10 With an empty barbell (focusing on positions)
10 Weighted Hip Extensions
Rest 2 min between
Lay down on your back with your feet up. If you can cover your eyes with a towel/be in a dark room. Turn all music off or turn on weightless by macorni union. For 5 min perform 4 second inhale, 4 second hold, 8 second exhale.