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.
Category: Standard RX
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
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
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!
EMOM for 8 mins: Power Clean & E4MOM for 16 mins: Rows and Power Cleans
Bench Press 4-4-4-4 & Bent Over Barbell Row 8-8-8
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.