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2023 CrossFit Open Workout 23.1
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans
CrossFit Hot Springs |
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Strength: Bench Press 3 x 10 Reps - build up --- 2023 CrossFit Open Workout 23.1 Complete as many reps as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups ♀ 14-lb ball to 9-ft target, 95-lb cleans ♂ 20-lb ball to 10-ft target, 135-lb cleans
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Warm Up: Bike 30 Calories - then
Snatch Position Drills: 3 Rounds 10 Second Quad Snatch Position 10 Second Standing Overhead Squat Position 10 Second Overhead Squat Bottom Position --- Strength: Deadlift 3 x 10 Reps - build up --- WOD: 15 Min “Ladder” 2-4-6-8-10-12-etc…. Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3 Hang Knee Raise L1, Toe 2 Bar L2/L3 x1 Double Unders L1, x3 DU's L2, x5 DU's L3 *Move up the ladder as high as possible in 15 mins Conditioning
Part A: 20 Min AMRAP 15 Burpees - As Fast As Possible 30 Calorie Row 5 Min Rest - Then Part B: 20 Min AMRAP 15 Burpees - As Fast As Possible 20 Calorie Assault Bike Strength: Shoulder Press - 3 x 10 Reps - build up
--- WOD: 5-4-3-2-1 Push Jerks (from floor) - 95/65 L1, 135/95 L2,155/105 L3 Burpee over Bar Pull Ups x 3 L1 (15-12-9-6-3), Rope Climbs L2/L3 Warm Up: Row 500 Meters - then
Clean Position Drills: 3 Rounds 10 Second Quad Clean Position 10 Second Standing Front Squat Position 10 Second Front Squat Bottom Position --- Strength: Back Squat 3 x 10 Reps - build up --- WOD: Every 2 Mins x 5 (No Rest Between Efforts) 2 Power Cleans - 75/55 L1, 115/75 L2, 155/105 L3 4 Front Squats Squats - same 8/6 Calorie Assault Bike SPRINT! Saturday Class Time at 8 AM
--- 2 Person Partner Workout: 24 Min AMRAP Station #1 10 Knee Raises L1, 10 Toe 2 Bar L2, 15 Toe 2 Bar L3 10 Double Unders L1, 25 Double Unders L2, 50 Double Unders L3 15 Power Cleans 95/65 L1, 135/95 L2, 185/115 L3 Station #2: Row for Calories *Station #1 sets the pace. Once Partner #1 clears the Triplet on Station #1 they relieve Partner #2 on Station #2 and repeat until 24 Min Clock expires. Score = Calories and Reps Those that can't make it in Thursday afternoon, you can do the Thursday lift today as well.
--- Strength/Lift - 15 Mins Bench Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR Attempt) --- WOD: 2019 CrossFit Open Workout 19.3 For time: 200-ft. dumbbell overhead lunge (25 foot increments) 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk (25 foot increments) *Yes, there will be scaling on this workout for those needing it to progress through the workout. --- 50/35. dumbbell, 24/20 box Time cap: 10 minutes Strength/Lift - 20 Mins
Deadlift - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR Attempt) --- WOD: 4 Rounds for time 22/18 Cal Air Bike 10 KB Snatch (Left) - 35/26 L1, 53/35 L2, 70/53 L3 10 KB Snatch (Right) - same Conditioning - “Are we there yet?"
50 Min AMRAP 50 Calorie Row 40 Calorie Assault Bike 60 Single Unders or 30 Double Unders 200 Meter Run 10 Burpees Strength/Lift - 15 Mins
Shoulder Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR Attempt) --- WOD: “Triple Threat” - Part A - 7 Min AMRAP 10 Deadlifts - 95/65 L1, 135/95 L2, 155/105 L3 250 Meter Row *Rest 5 Mins - then Part B - 7 Min AMRAP 10 Hang Power Cleans - 95/65 L1, 135/95 L2, 155/105 L3 200 Meter Sprint *Rest 5 Mins - then Part C - 7 Min AMRAP 10 Unbroken S2O - 95/65 L1, 135/95 L2, 155/105 L3 12/9 Calorie Assault Bike |
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