Bench Press 4-4-4-4
Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bent Over Barbell Row 8-8-8
Bent Over Barbell Row 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Daily WOD
Bench Press 4-4-4-4 & Bent Over Barbell Row 8-8-8 & Chipper: Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP and Lateral Burpees
Bench Press 4-4-4-4
Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bent Over Barbell Row 8-8-8
Bent Over Barbell Row 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP and Lateral Burpees
For time:
60 AbMat Sit-ups
50 Wall Balls (20/14)
40 Kettlebell Swings (53/35)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95/65)
10 Lateral Burpee (Over Barbell)
Photo by @snoridgecrossfit
Roman Khrennikov and Patrick Vellner to Duke it Out in New Jersey for 23.2
Back Squat 6RM
Back Squat 6RM
Record your best Back Squat 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
Back Squat 6RM & 5 RFT: Deadlifts, Back Squats, and Pull-ups
Back Squat 6RM
Record your best Back Squat 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
5 RFT: Deadlifts, Back Squats, and Pull-ups
5 rounds for time of:
10 Deadlifts (135/95)
10 Back Squats (135/95)
10 Pull-ups
Photo by @snoridgecrossfit
How to Watch Open Announcement 23.2
VIDEO: Annie Thorisdottir Improves by 41 Reps from 14.4 to 23.1
VIDEO: Roman Khrennikov Sets New World Record with 306 Reps in CrossFit Open Workout 23.1
Shoulder Press 2-2-2
Shoulder Press 2-2-2
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Shoulder Press 2-2-2 & AMRAP 10 mins: Push Press and Box Jump Overs
Shoulder Press 2-2-2
Shoulder Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Push Press and Box Jump Overs
Complete as many rounds as possible in 10 mins of:
10 Push Press (115/75)
10 Box Jump Overs (24/20)
Photo by @snoridgecrossfit
Team WOD: AMRAP 16 mins: Burpees, Deadlifts, and Run & Solo WOD: AMRAP 9 mins: Burpees, Deadlifts, and Run
Team WOD: AMRAP 16 mins: Burpees, Deadlifts, and Run
Complete as many rounds as possible in 16 mins of:
6 Burpees
6 Deadlifts (225/155)
Run 100m
Solo WOD: AMRAP 9 mins: Burpees, Deadlifts, and Run
Complete as many rounds as possible in 9 mins of:
6 Burpees
6 Deadlifts (225/155)
Run 100m
Photo by @snoridgecrossfit
Team WOD: AMRAP 16 mins: Burpees, Deadlifts, and Run
Team WOD: AMRAP 16 mins: Burpees, Deadlifts, and Run
Complete as many rounds as possible in 16 mins of:
6 Burpees
6 Deadlifts, 225/155 lbs
Run, 100 m
CrossFit Games Open 14.4 / 23.1 – Rx’d & CrossFit Games Open 23.1 – Scaled
CrossFit Games Open 14.4 / 23.1 – Rx’d
Complete as many rounds as possible in 14 mins of:
60 Row Calories
50 Toes-to-bars
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Muscle-ups
CrossFit Games Open 23.1 – Scaled
Complete as many rounds as possible in 14 minutes of:
60 Row Calories
50 Hanging Knee Raises
40 Wall Balls (14/10)
30 Cleans (95/65)
20 Pull-ups
Photo by @snoridgecrossfit
WORKOUT DESCRIPTION & SCORECARD
Team SRCF Athlete Count for the 2023 CrossFit Games Open: 31
Logistics:
- Starts Feb. 16th through Mar. 6th
- Cost $20 when you register
- We will program the 2023 Open WOD for all classes every Friday for 3 weeks
- If you are going to workout each Friday, then just sign up for the Open!
- Athletes will take turns working out and judging each other for all Friday Classes
- Friday All AM Classes
- Friday PM class times will be 4pm and 5pm ONLY
- No Friday 6pm Class for duration of Open
- Friday Night Lights priority goes to registered athletes in PM wave, will run waves for both 4pm and 5pm to fit anyone in but you must sign up for class in MindBody
Make-ups:
- If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Thrusday PM or Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
- Saturdays will not be an option so plan ahead!
- Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, there is no “make up”.
I’m registered, what next?
- Sign up for a class time in MindBody
- Choose Scaled or RX option weekly depending on the workout, movements, loads and standards. Workout options and Age groups are predetermined.
- Registered athletes will have a classmate judge your movements and count your reps.
- Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
- Enter your score online or in the CrossFit Games app each week by the deadline and you can see how you stack up against the world, region, state, age, etc.
- Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals!
Events:
- Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
- On the last week of the Open we will have an “Open is Closed Party” 3/3 which will be potluck and we will have some refreshments/beverage options available
CrossFit Games Open 14.4 / 23.1 – Rx’d
CrossFit Games Open 14.4 / 23.1 – Rx’d
Complete as many rounds as possible in 14 mins of:
60 Row Calories
50 Toes-to-bars
40 Wall Balls, 20/14 lbs, 10/9 ft
30 Cleans, 135/95 lbs
20 Muscle-ups