Strength: 4 Rounds For Quality
5 Bench Press + 50ft D-ball Carry **Add weight throughout rounds**
Workout: For Time
2 Rope Climbs
then,
2 Rounds
25 Situps
15 Cal. Row or Ski
then,
2 Rope Climbs
then,
2 Rounds
15 Russian Swings
10 Cal. Row/Ski
then,
2 Rope Climbs
Strength: 4×3 Back Squats @75%-80% + 3 Box Jumps **increase height if you can**
Workout: For Time
40 Double unders
30 Pushups
20 DB Step up RX 24″/20″ **1DB 50lb/35lb**
40 Double unders
20 Handstand Push ups
20 DB Step ups
40 Double unders
10 Strict HSPU
20 DB Step up
40 Double unders
Workout: For Time
Teams of 2!
800m Run
60 DB Hang Clean + Jerk (50/35)
80 Wallballs RX(20lb/14lb, 10ft/9ft) RX+(11ft/10ft target )
100 Cal. Row/Echo/Ski
40 DB Hang Clean + Jerk
60 Wallballs
80 Cals…
20 DB Hang Clean + Jerk
40 Wallballs
60 Cals…
800m Run
Strength: Power Snatch 5×3 *Reset each rep, add weight throughout sets*
Workout: For Time
21 Front Squats RX(95/65)
7 Wall Walks
21 Toes To Bar
15 Front Squats
5 Wall Walks
15 Toes To Bar
9 Front Squats
3 Wall Walks
9 Toes To Bar
Workout: CrossFit Open 23.1A & 23.2B
23.2A: Complete as many reps as possible in 15 minutes of:
5 Burpee pull-ups **Scaled add 5 burpees each round**
10 Shuttle runs (1 rep=50ft)
*Add 5 burpee pull-ups after each round.*
23.2B Immediately following 23.2A, athletes will have 5 minutes to establish:
1 rep max THRUSTER (From the floor)
Strength: 8-6-4-2 Strict Press + :20 second L-Sit hold on parallel bars
Workout: For Time
6-9-12-15-12-9-6 Calorie Row/Ski
15 Situps
10 Air Squats
Strength: Back squats 4×4 @ 70%-75%
Workout: For Time
20 Burpees to 6″ Target BUY IN
21-15-9
Box Jumps 24″/20″
American KB Swings 53/35
20 Burpees to 6″ Target BUY OUT
Workout: For Time
Teams of 2!
200 Calorie Row/Echo/Ski
100ft Handstand Walk (25ft increments) RX+(If you break 5 Synchro burpee penalty 6″ target ) **Scaling 12 Wall Walks**
150 Cal. Row/Echo/Ski
100ft Handstand Walk
100 Cal. Row/Echo/Ski
100ft Handstand Walk
Strength: Every 90 seconds for 12 Minutes
5 Chest To Bar Pull ups + 2 “Squat” Snatches **Increase weight throughout if form is good**
Workout: For Time
20-16-12-8-4 Front Squats RX(115/75)
30 Double unders
10-8-6-4-2 Alternating Devil Press RX(50/35)
Workout: CF OPEN 23.1!
14 Minute AMRAP (As Many Rounds As Possible)
60 Calorie Row
50 Toes To Bar **Scaled Hanging Knees to chest**
40 Wallballs RX(20lb/14lb, 10ft/9ft) **Scaled (14lb/10lb, 10ft/9ft)**
30 Power Cleans RX(135/95) **Scaled 95lb./65lb.**
20 RIng Muscle ups **Scaled Chin over bar pull ups**
For masters 55+ we will have RX and scaling options on the board along with foundations