Warmup:

8 Min AMRAP:

200M Row

10 Bow2Bends

10 Hollow Rocks

8 Alt V-ups

50’ light KB waiter’s walk* (switch hands at 25’) – see video below, courtesy of Kinetic U

5 Single-leg RDLs per side

WOD:

21-18-15-12-9-6-3*:

Toe2Bar

Deadlifts (225/155)

*200′ KB Front Rack Walk (55/35) After Each Round

40 Min Time Cap

Video courtesy of Daillin Pepper.

The goal today should be bigger rep chunks per round than you think you can do.  Meaning, if I think I need to drop the bar at rep 7 of the set of 21, then today in that set, I want to try to see if I can get to rep 11 before I need to put the bar down.  Yes, the most ideal method is unbroken each round, but let’s be smart of our abilities, and knowing how many resp we have in front of us each round (not to mention the 200’ Dual KB front rack carry after each round).  So, while we will need to break up smartly in our rounds, try to push yourself a little further than you mentally think you can do.  Surprise yourself today!

Scaling Options:

Toe2Bar -> Alternating Single Leg Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Bar –  V-Ups

Bar weight -> 185/130 -> as needed (ELITE: 275/195)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Cobra Pose – 2 min

Iron Cross – 1 min per side

Warmup:

1:00 Echo Bike

5 Inchworm to air squat

5 cobra to downward dog

5 cobra to hip snap

10 Squat2Stand

10 Thoracic High Fives

1:00 Echo bike

5 Scap pull ups on bar

5 kip swings

3 jumping pull ups

Barbell warmup: With an empty bar perform 5 reps of: good morning, back squat, elbow rotations. Move hands to clean grip and perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, ¼ Front Squat, ½ Front Squat, full Front Squat, Hang Power Clean, Hang Squat Clean, Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean + Hang Clean + Jerk

4@70%

4@75%

3@80%

Sets start every 5 min

%s based on 11Jan2023 1RM

Video courtesy of The Strength Agenda. Final run of our clean complex prior to re-testing our Oly 1RM numbers.  %s go up one more time, so keep your form on point!

WOD:

14 Min AMRAP:

15/12 Cal Echo Bike

7 Burpee to Chest2Bar Pull Up

Goal – 5+ Rounds

Video courtesy of Functional Bodybuilding.

Look to keep a steady, yet fast pace on the Echo Bike and then go right into the Burpee2Chest2Bar Pull Ups.  Today, would rather you go into a kip to hit these rather than just jumping like many of us did in the Open during 23.2.  Today is about training the body in proper movement patterns, not testing our all-out capacity.

Scaling Options:

Burpee to Chest2Bar Pull Ups – > Burpee to Kipping Pull Up (Chin above) – > Burpee to Jumping Pull Ups (ELITE: Bar Muscle Up)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion Pose – 1 Min per side

Warmup:

200M med ball run

10 Med ball deadlifts

8 Box step ups

10 Squat2Stands

8 Med ball Squats

10 Alternating Toe touches

6 Med ball push press

6 box step ups w/med ball

5 Wall Ball Shots

WOD:

For Time:

75 Wall Balls (20/14)

Then…

5 Rounds:

15 Am. KB Swings (55/35)

15 Single DB Box (24”/20”) Step Overs (50/35)

Then…

75 Wall Balls

45 Min Time Cap

Video courtesy of Mayhem Athlete.  Lots of ways you can do the Single DB Box Step Over.  This demo is one of the more efficient ways to knock them out.

Yep, today we will be doing the reps for the benchmark, “Karen”, sandwiched around a 5-rounder of KB Swings and weighted box step overs.  Find manageable chunks on the first 75 Wall Balls (read: break up early and often) to allow you to jump right into the 5 Rounds right when you finish.  On the last 75 Wall Balls, either stick with the same rep scheme you did at the beginning, or pick the pace up a little more to allow you to finish as fast as possible.

Scaling Options:

MB weight -> 14/10

KB weight -> 35/25 -> as needed (ELITE: 70/55)

DB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Couch Stretch – 2 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW.

Warmup:

400M jog

Side lunge 30’ and back

Heel2Toe 30’

Spider-Man Lunge 30’

Inchworm 30’

1:00 on rower

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell warmup: With an empty barbell perform 5 reps of: good mornings, kang squats, back squats, back squats w/2 sec pause at bottom

S/S/S:

Back Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Last time hitting Back Squat this cycle before we re-test our 5X5. Today, the goal is to knock out a heavy set of 5, move up in weight, hit a heavy set of 4, move up in weight, hit a heavy set of 3, move up in weight, hit a heavy set of 2, and then finish a little heavier for a good heavy single.  Now, that does NOT mean you have to hit a new 1RM, but,…If the weights are moving good and you feel strong, feel free to give it a shot on that last set.  If not, make it heavy for today!

WOD:

10,9,8,7,6,5,4,3,2,1*:

Cal Row

*100M Run after every round of rowing

Video courtesy of Dark Horse Rowing.

So, while we want you to go fast, we also want every stroke on the rower count.  Don’t just try to move yourself fast from catch to extension.  Drive with those legs, extend the hips, and lastly pull hard with the arms EVERY stroke.

Scaling Options:

Run -> 7/6 Cal Echo Bike (ELITE: 200M run every round)

Cool Down:

Banded hamstring stretch – 1 min per side

Couch Stretch – 1 Min per side

Warmup:

200M run w/Med Ball

10 Spider-Man Lunge w/twist

10 Squat2stands

10 Thoracic High Fives

10 over & backs

5 Med ball squats

5 Wall Ball shots

5 Inchworm push ups

2 Wall walks

WOD:

In 8 Min, complete:

15 Handstand Push-Ups

50 Ft Double KB Front Rack Walking Lunge (55/35)

25 Russian Kettlebell Swings (55/35)

100 Ft Bear crawl

25 Wall Balls (20/14)

-Rest 2 Min-

-Repeat for total of 3 sets

Score time for each set separately

Video courtesy of Functional Bodybuilding.

A good load of work to do in 8 minutes each round, but manageable if you keep a steady pace throughout.  Will warn you now, the fatigue will hit your shoulders first and then make its way to your legs by the time you get to the Wall Balls.  Stick with it!

Scaling Options:

HSPUs -> Pike push up off box -> pike push up off floor -> high kneel DB press

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Med Ball -> 14/10 -> as needed

Cool Down:

Couch Stretch – 2 min per side

Med ball thoracic stretch – 2 Min

Video courtesy of CrossFit Burgos

Warmup:

1:00 Ski Erg (easy pace)

8 KB Single-leg RDLs ea side

8 KB Sumo deadlift hi pull

1:00 Ski Erg (med pace)

10 Iron Cross

10 Scorpions

30-sec sprint on Ski Erg

10 Squat2Stands

10 Bow to Bends

Barbell warmup: With an empty bar perform 5 reps of: Good mornings, Kang Squats, move bar to hang and ensure clean grip, and get 5 RDLs, 5 Clean pulls

S/S/S:

Clean Pull

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Final run of Clean Pulls for the cycle.  Today, the goal is to knock out a heavy set of 5, move up in weight, hit a heavy set of 4, move up in weight, hit a heavy set of 3, move up in weight, hit a heavy set of 2, and then finish a little heavier for a good heavy single.  Yes, you should be going much heavier than your Clean 1RM so when you go for that heavy Clean next time, pulling the weight from the ground won’t feel as difficult.

WOD:

For Time:

10 Cal Ski Erg

12 Hang Power Cleans (115/80)

15 Cal Ski Erg

12 Hang Power Cleans

20 Cal Ski Erg

12 Hang Power Cleans

25 Cal Ski Erg

12 Hang Power Cleans

30 Cal Ski Erg

12 Hang Power Cleans

Video courtesy of CrossFit Forrest. Ski erg and Hang Power Clean couplet for your Wednesday enjoyment.  Hang PCs stay at 12 per round, but your cals on the Ski Erg increase. On the hang PCs, aim to catch the bar in the hip after every rep.  This will allow you to re-grip your hands if needed.

Scaling Options:

No ski erg -> Banded ski erg (2 pulls = 1Cal)

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Cool Down:

Iron Cross – 1 Min per side

Banded Bully Stretch – 1 Min per side

Warmup:

10 Cal Bike

10 Cobra2Downward Dog

10 Alternating V-Ups

10 Hollow Rocks

10 Twisting Push Ups

10 Spider-Man Lunge

10 Bow2Bends

5 Single-arm Ring Rows per side

5 empty bar press

5 push press

5 push jerk

WOD:

For Time:

60 Ab-Mat Sit-Ups

50/40 Cal Echo Bike

40 Shoulder to OH (95/65)

30 Supine Ring Rows (Feet elevated)

50 Ab-Mat Sit-Ups

40/30 Cal Echo Bike

30 Shoulder to OH

20 Supine Ring Rows

40 Ab-Mat Sit-Ups  

30/20 Cal Echo Bike

20 Shoulder to OH

10 Supine Ring Rows

Video courtesy of Train FTW. Making Tuesday a little interesting with a bit of a Chipper WOD.  Best way to think of this, you are going through 4 movements, and every time you come back to a movement, you have 10 less reps to do that the last time you did it.  For the ring rows, the goal is to make them as challenging as your strength level can take.  If you can elevate your feet on a box or a bench so your body is in a supine position, that is perfect.

Scaling Options:

Ab-mat sit ups -> Feet anchored (ELITE: GHD)

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Bike Cals -> cut to allow WOD completion in 45 Min

Ring Rows -> Feet on the floor, Step further back to take some tension off (ELITE: Pull Ups)

Cool Down:

Kneeling Lat Stretch – 1Min per side

Cobra Pose – 2 Min

Warmup:

2 Rounds:

10 Box Step overs

5 Box pistol step downs per side – see video below, courtesy of Performance Chiro

10 PVC pass throughs

10 PVC around-the-worlds

10 thoracic high fives

10 PVC OHS

3 PVC snatch balance

Then…

Barbell warmup: With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

S/S/S:

Snatch + Hang Snatch + OHS

4@70%

4@75%

3@80%

Sets start every 5 min

%s based on 11Jan2023 1RM

Video courtesy of The Strength Agenda. Today will be our final run of the current Snatch complex prior to re-testing our 1RM.  %s increase, so dial it in on these reps so your comfortable with the heavier weight in these movements.

WOD:

AMRAP 15:

4 Burpee to Chest2Bar Pull Up

8 Alternating Pistols

12 Box Jump Overs (24″/20″)

Video courtesy of Functional Bodybuilding.  Quick demo for Burpee to Chest2Bar Pull Ups. Looking to get some higher skill movements in on a medium-sized AMRAP.  Not looking to make this a sprint, but the goal should be to only rest when moving from movement to movement.

Scaling Options:

Burpee C2B -> Burpee to kipping pull up -> Burpee to jumping pull up (ELITE: Muscle Ups)

Alt Pistols -> Banded Pistols -> Pistol to box

Video courtesy of WODStar

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on Box – 1 Min per side

Alright!!! 23.3 has dropped!!!  Time to finish the Open on a high note!!!

Warmup:

5 Min AMRAP:
30 Single Unders/15 Dubs
10 Plank Shoulder Taps + 1 Wall Walk
5 PVC Muscle Snatches
10 OH Alt lunges w/PVC
5 PVC Snatch Grip RDLs

Then…
With empty barbell
3 Hang Power Snatch
3 OHS
3 Hang Snatch
3 Power Snatch from Mid Shin
work up in weight on Snatch, doing 5-7 reps every time

Then…
3 Min Wall Walk practice (make sure you can meet standards)

WOD:

Video courtesy of The CrossFit Games

23.3

Starting with a 6-minute Time Cap, Complete as many Reps as possible of:

5 Wall Walks

50 Double-Unders

15 Snatches (weight 1)

5 Wall Walks

50 Double-Unders

12 Snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 Strict Handstand Push-Ups

50 Double-Unders

9 Snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 Strict Handstand Push-Ups

50 Double-Unders

6 Snatches (weight 4)

Bar weight:

Female: 65 lb, 95 lb, 125 lb, 155 lb

Male 95 lb, 135 lb, 185 lb, 225 lb 

For movement standard, floor set-up, all scale options for other ages groups, and score sheets click here

Scaling Options:

Wall Walks -> Scaled Wall Walks (see illustration below)

Double Unders -> Single Unders (50)

Bar weight -> Male: 65/95/115/135 Female: 45/65/75/85

Strict HSPUs -> Hand-release push ups

Cool Down:

1 Min of Calf Pedaling in Downward Dog

Scorpion Stretch – 1 Min per side

Pic courtesy of The Barbell Spin. The last week of the CrossFit Open will feature Mal O’Brien and Danielle Brandon. The two will go head-to-head after the 23.3 workout is announced from one of the original 50 CrossFit affiliates, CrossFit Omaha in Omaha, Nebraska. Look for it on the Games website or their YouTube page at 1pm local time on Thursday.

Warmup:

10 Scap Push ups – see video below, courtesy of The Active Life

30’ bear crawl

30’ Heel2Toe

30’ Seal Walk

10 Twisting Push Ups

10 Kneeling Lat Stretch

10 Scorpion Stretch

:15 ring support hold – see video below, courtesy of Functional Bodybuilding

S/S/S:

Close-Grip Bench Press

5X3

Increase weight each set

Video courtesy of Juggernaut Training.

Third go at Close-grip Bench press this cycle. Reps drop to 3 per set, so aim to go even heavier than the 5X5 and 3X5 weeks.

WOD:

36-30-24*:

Cal Ski Erg

Ring Dips

* 25′ of Burpee Broad Jumps after every round of Ring Dips

Time Cap: 15 Min

Video courtesy of CrossFit.

Spoiler Alert, your shoulders will be smoked at the end of this one.  Try shaking out the arms as you move from one movement to the next.  Unless you are a gymnastics ninja, would suggest taking manageable chunks on the ring dips.  One, it will allow you to recovery quicker to get back on and finish, and two, will keep you from hitting too much fatigue, therefore avoiding a spot where you could injure yourself.

Scaling Options:

Ring Dips -> Stationary dips -> dips off box or bench -> push ups

Cool Down:

Doorway Stretch – 1 Min per side

Tricep mash on bar – 1 Min per side

Video courtesy of Rucking Fit