Warmup:
1 Min Row
10 Spider-Man Lunge
10 Squat2Stand
10 Thoracic High Fives
10 Scorpions
1 Min Row
On Rig: 5 Scap Pull Ups, 5 Kip Swings, 5 Kipping Knee Raise, 5 Kipping Pull Ups or Jumping Pull Ups
Barbell Warmup: In Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, hang power clean, power clean from shin
Grab med ball: 5 MB squats, 5 push press to target, 5 wall ball shots
WOD:
Video courtesy of The CrossFit Games. 23.1 is HERE!!!
14 Min AMRAP:
60 Cal Row
50 Toes-to-Bars
40 Wall-Ball Shots (20/14)
30 Cleans (135/95)
20 Ring Muscle-Ups
For workout description, movement standards, and scorecard, click here
So, the Open begins with a repeat of 14.4!!! Best advice I can give you…
1. Have FUN!!!
2. Don’t come out too hot on the row. Keep a steady, even pace so you don’t have to take forever to recover before the Toe2Bar. Once there, take manageable chunks on the T2B, even if that means doing singles, just don;t rest long between. Same goes for the wall balls. Do chunks of reps you know you can do without fail, rest, then repeat until you finish. Fast singles on the Cleans, and then go for broke on the Muscle ups!!!
Don’t forget, if judging, the tie-breaker is the time the athlete finishes the Cleans in a given round.
LET’S GO!!!
Scaling Options:
MB weight -> 14/10
T2B -> Hanging Knee Raise
Bar weight -> 95/65
Muscle Ups -> Chin-over bar Pull Ups
If you need options past these or you are in the 55+ Masters Division, see a coach
Joint Strike CrossFit 