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

Warmup:

3 Rounds:

200M jog

8 Alt V-Ups

8 Alt Spider-Man Lunge

8 Hollow Rocks

8 KB deadlifts

8 Russian Swings

WOD:

For Time:

1200M Run

25 Ab-Mat Sit-Ups

12 Russian KB Swings (70/55)

800M Run

25 Ab-Mat Sit-Ups

12 Russian KB Swings (70/55)

600M Run

25 Ab-Mat Sit-Ups

12 Russian KB Swings (70/55)

400M Run

25 Ab-Mat Sit-Ups

12 Russian KB Swings (70/55)

200M Run

25 Ab-Mat Sit-Ups

12 Russian KB Swings (70/55)

Video courtesy of CrossFit HQ.  Quick demo on Russian Swings.

Look to begin the runs in the first couple rounds at a steady pace, and then start picking that pace up as the runs get shorter.  Try to go unbroken on the sit ups and Russian swings.

Scaling Options:

Run -> Row 250M for every 200M of running

Ab-mat Sit ups -> feet anchored (Elite – GHD Sit Ups)

KB weight -> 55/35 -> as needed

Cool Down:

Cobra Pose – 2 min

Iron Cross – 1 min per side

Warmup:

2 Sets:

5 Single Leg KB RDLs per side

5 Goblet Squats

5 Single arm Shoulder Press

5 Single arm bent over row

8 box step ups(jumps in round 2)

Then…

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

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@65%

4@70%

3@75%

Sets start every 5 min

%s based on 11Jan2023 1RM

Video courtesy of The Strength Agenda.

Third run of our Clean Complex for the cycle.  %s stay the same but reps per set go up, so our time per set extends as well.  Each set has plenty of time allotted to finish the work on time.  Stay focused and make each rep perfect.

WOD:

12 Min AMRAP:

4 Dual KB Renegade Rows (55/35)

8 Box Jumps (24”/20”)

4 Dual KB Shoulder2OH (55/35)

8 Dual KB Renegade Rows

8 Box Jumps

8 Dual KB Shoulder2OH

etc…

Add 4 reps to Renegade Rows and Shoulder2OH every round. 

Box Jumps stay at 8 the whole time

Video courtesy of ONIT Academy.  Quick demo of the Renegade Row (each time you row with one arm = 1 Rep).

A partial ascending ladder AMRAP to make your Tuesday fly by!! Every round, your Renegade rows and Shoulder2OH will increase by 4, but your box jumps will always be 8 per round.  Don’t forget, on the Renegade Rows, keep the core tight as you row one arm up and keep the other one stable on the ground.

Scaling Options:

KB weight -> 35/25 -> as needed (Elite – (70/55)

Box height -> 20/16 -> as needed

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of Train FTW.

Kneeling Lat Stretch – 1 Min per side

Pic courtesy of CrossFit Steelhead.  Hope everyone recovered from last week and is ready for the last week of the 2023 CrossFit Open!!!

Warmup:

1:00 Row

50 Single Unders

10 Spider-Man Lunge w/twist

10 Heel2Toe

30 high-jump single unders

20 calf pedals in Downward Dog

10 Kneeling Lat Stretch

1:00 Row

20 Double Unders or 3 attempts

WOD:

For Time:

1000m Row

200 Double Unders

60 Cal Echo Bike

200 Double Unders

1000m Row

Time Cap: 30 Min

Looking for a good steady-state pace on today’s WOD.  If you do the quick math, accomplish each section in 6 minutes or less, you’ll make it under the time cap

Scaling Options:

Double Unders -> 400 Single Unders

Cool Down:

Calf Stretch on rig Stretch – 1 Min per side

Roll out lats and hips – 1 Min per side per body part

Warmup:

6 Min AMRAP:

1 Shuttle run (25′ down, 25′ back)

10 alternating lunges

3 Cobra to hip snap

5 empty bar shoulder presses

10 mountain climbers

5 empty barbell thrusters (can add weight as desired)

5 jumps to a pull-up bar

then…

On Rig: 5 scap pull ups, 5 kip swings, 3 jumping pull ups

then..

1 Round:

2 Burpee Pull Ups

2 Shuttle Runs (1 rep = 25′ down + 25′ back)

then…

Spend 5 min working up to starting Thruster weight

Video courtesy of the CrossFit Games  23.2 has dropped!!!

WOD:

23.2A:

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

Immediately following 23.2A …

23.2B:

5 Minutes to Establish:

1-Rep-Max Thruster (from the floor)

For full rules, movement standards, scales, set up, and score sheet, click here

Scaling Options:

Burpee Pull Up -> Burpee (establish the same measurements for height above pull up bar as the RX’d standard, but instead of a pull up, just need to jump and have both hands touch the bar at the same time)

Cool Down:

Couch Stretch – 1 Min per side

Doorway Stretch – 1 Min Per side

Pic courtesy of The Barbell Spin.  Tune in to the CrossFit Games website or YouTube channel at 1pm local Thursday for the 23.2 announcement.  The announcement will happen live at CrossFit Bison and will feature two of the Fittest Men on the Planet, Roman Khrennikov and Pat Vellner, throwing down.  Don’t miss it!

Warmup:

200M run

10 Spider-Man Lunge w/twist

10 Squat2stands

10 Thoracic High Fives

10 over & backs

Light DB 50’ OH carry, switch arms at 25’

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, move bar to hang and in Clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean, power clean from mid-shin

S/S/S:

Back Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third time hitting our Back Squats this cycle.  5 sets of increasingly heavy triples will not be a walk in the park, but stay tight and get through them!  Make sure to take enough rest between sets so each set you are hitting it as hard as possible!

WOD:

Every 2 Min for 18 Min, rotate between 3 Stations:

Station 1 – 300M run

Station 2 – 100′ Single DB OH Carry (50/35) *

Station 3 – 15/11 Cal Ski Erg

*Switch arms every 25′

Video courtesy of Functional Bodybuilding. Like last week, we’re still wanting to get some good work in without leaving ourselves overly sore for tomorrow’s Open WOD.  Make the movements as smooth as possible rather than muscling through.

Scaling Options:

Run -> 375M Row

DB weight -> 35/25 -> as needed

Cool Down:

Banded hamstring stretch – 1 min per side

Couch Stretch – 1 Min per side

Warmup:

1:00 Row (easy pace)

10 Alt V-Ups

10-sec hollow hold

1:00 row (med pace)

10 Iron Cross

10 Scorpions

30-sec sprint on row

10 Squat2Stands

10 Hollow rocks

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

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

Third strike at Clean Pulls this cycle. With hitting 5 sets of 3, our aim is to go even heavier in these than the 5X5 or 3X5 weeks. With the clean pull, really launch those hips open when the bar hits the mid-thigh.  Get explosive!!

WOD:

35-25-15*:

Cal Row

Ab-Mat Sit Ups

*200′ Dual KB Farmer walk (70/55) after each round of Sit Ups

Video courtesy of CrossFit HQ.

Friday’s 23.1 kicked off the WOD with a pretty good chunk of Cals on the rower.  In today’s WOD, the Cals per round are lower, so we’re looking to start fast and get even faster every subsequent round.  Throughout each movement today, keep the core engaged!

Scaling Options:

Sit ups -> feet anchored

KB weight -> 55/35 -> as needed

Cool Down:

Side plank – 1 Min per side

Cobra – 2 Min

Warmup:

2 Rounds:

10 Cal Bike

10 PVC pass throughs

10 PVC around-the-worlds

10 thoracic high fives

10 PVC OHS

3 PVC snatch balance

Then…

5 Cobra2Downward Dog

5 Cobra to Hip Snap

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@65%

4@70%

3@75%

Sets start every 5 min

%s based on 11Jan2023 1RM

Video courtesy of The Strength Agenda.

Third time hitting our Snatch complex for this cycle.  %s stay the same, but reps increase, so time per set increases again.  Want to make sure you have enough time so you can focus on form rather than going through these fast.  As we are now more comfortable in this complex, aim to get aggressive on the drop under during both the snatch and hang snatch.

WOD:

3 Rounds For Time:

15/11 Cal Bike

12 Power Snatches (95/65#)

9 Bar-Facing Burpees

Time Cap: 12 Min

Video courtesy of Coastal Fitness.  Demo of a few cycling variations for the Bar Facing Burpee.

Get a good start going on the bike to begin, but throttle back the last few cals so you have some juice left to tackle the rest of the movements for the round.

Scaling Options:

Bar weight -> 75/55 -> as needed

Bar facing burpees -> step over bar after burpee

Cool Down:

Calf Stretch on rig – 1 Min per side

Laying Thoracic Rotation – 10 per side

Video courtesy of The Active Life.

Pic courtesy of GemsNY.  The Combat PT Tent will be closed Monday in observation of Presidents’ Day.  See you Tuesday!