Back Squat 2RM
Record your best Back Squat 2 rep max lift.
Only include the heaviest 2 rep, do not include sets prior to it.
Category: Pre Workout / Skill
Push Press 5-4-3-2-1 & 5 RFT: Push Press, Ring Rows, and Lateral Burpees
Pt. 1: AMRAP 14 mins: Rows, Push-ups, and Air Squats & Pt. 2: EMOM for 6 mins: Clean
Pt. 1: AMRAP 14 mins: Rows, Push-ups, and Air Squats
Complete as many rounds as possible in 14 mins of:
Row 250m/225m
10 Push-ups
15 Air Squats
Photo by @snoridgecrossfit
Strength AFTER the metcon was fun! Look for this format more often.
Back Squat 4RM & 3 RFT: Rows, Wall Balls and Pull-ups
Back Squat 4RM
Record your best Back Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
3 RFT: Rows, Wall Balls and Pull-ups
3 rounds for time of:
Row 300m
20 Wall Balls (20/14)
10 Pull-ups
* This is a sprint. Scale to move as quickly as possible through this workout.
Photo by @snoridgecrossfit
The third and final week of the 2023 NOBULL CrossFit Games Open is here.
This Thursday at 12PM PST, tune in for the announcement of 23.3 live from CrossFit Omaha and watch second-fittest woman on Earth Mal O’Brien and four-time Games athlete Danielle Brandon go head-to-head.
How to Watch Open Test 23.3 LIVE
Events:
- This Friday Night Lights (3/3) will be the “Open is Closed Party”! This is a Potluck and we will have some refreshments/beverage options available. Bring a dish to share and a drink (or two) and have some fun!
Watch Annie Thorisdottir, Sara Sigmundsdottir & Sola Sigurdardottir Do CrossFit Open 23.2
Bench Press 2-2-2-2 & Bent Over Barbell Row 4-4-4
Bench Press 2-2-2-2 & Bent Over Barbell Row 4-4-4 & AMRAP 10 mins: Toes-to-bars, Power Snatches and Ring Dips
Bench Press 2-2-2-2
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bent Over Barbell Row 4-4-4
Bent Over Barbell Row 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 10 mins: Toes-to-bars, Power Snatches and Ring Dips
Complete as many rounds as possible in 10 mins of:
12 Toes-to-bars
10 Power Snatches (75/55)
8 Ring Dips
Photo by @snoridgecrossfit
Team WOD: 40-30-20-10: Overhead Squats, Handstand Push-ups, and Box Jumps
Team WOD: 40-30-20-10: Overhead Squats, Handstand Push-ups, and Box Jumps
40-30-20-10 reps, for time of:
Overhead Squat, 75/55 lbs
Handstand Push-up
Box Jump, 24/20 in
Team WOD: 40-30-20-10: Overhead Squats, Handstand Push-ups, and Box Jumps & Solo WOD: 7 RFT: Overhead Squats, Handstand Push-ups, and Box Jumps & Checkout: 21-15-9: Hollow Rocks and AbMat Sit-ups
Team WOD: 40-30-20-10: Overhead Squats, Handstand Push-ups, and Box Jumps
40-30-20-10 reps, for time of:
Overhead Squat (75/55)
Handstand Push-up
Box Jump (24″/20″)
Solo WOD: 7 RFT: Overhead Squats, Handstand Push-ups, and Box Jumps
7 rounds for time of:
7 Overhead Squats (75/55)
7 Handstand Push-ups
7 Box Jumps
Checkout: 21-15-9: Hollow Rocks and AbMat Sit-ups
21-15-9 reps, for time of:
Hollow Rock
AbMat Sit-up
Photo by @snoridgecrossfit
CrossFit Games Open 23.2A – Rx’d & CrossFit Games Open 23.2A – Scaled & CrossFit Games Open 23.2B
CrossFit Games Open 23.2A – Rx’d
As many reps as possible in 15 mins of:
5 Burpee Pull-ups
10 Shuttle Runs, 50 ft
*Add 5 Burpee Pull-ups after each round.
CrossFit Games Open 23.2A – Scaled
As many reps as possible in 15 mins of:
5 Burpees
10 Shuttle Runs, 50 ft
*Add 5 Burpees after each round.
CrossFit Games Open 23.2B
Immediately following 23.2A, 5 mins to establish:
Thruster : 1 rep max
Take the barbell from the floor.
Photo by @snoridgecrossfit
WORKOUT DESCRIPTION & SCORECARD
CrossFit Open 23.2 Workout Description and Strategies
Team SRCF Athlete Count for the 2023 CrossFit Games Open: 32
Logistics:
- This Friday is the last Open week (Mar. 6th)
- Athletes will take turns working out and judging each other for all Friday Classes
- Friday All AM Classes, 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 Thursday 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.
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.
- Enter your score online or in the CrossFit Games app each week by the deadline
- Quarterfinals – Top 10% of your division advances to Quarterfinals!
Events:
- This Friday Night Lights (3/3) will be the “Open is Closed Party”! This is a Potluck and we will have some refreshments/beverage options available. Bring a dish to share and a drink (or two) and have some fun!
