Laura kicks off the 2023 CrossFit OPEN. Great job LIZZY!!!
Today we start the 2023 CrossFit OPEN. It is your chance to test yourself against the rest of the CrossFit world.
The whiteboard is loaded with info. Look Carefully.
Here is how today works.
1. When you get to the BOX sign-up for your workout time. Make sure you are signing up in an appropriate lane for the level of workout you are going to do.
2. Fill out a scoresheet with your hame and the level that you intend to do.
3. Read over the information sheets posted on the whiteboard in the main gym and make sure you know what movements/weights and reps that you are going to be required to do for your workout. If you are confused talk to your coach or a teammate, they will be able to answer questions.
4. About 15 minutes prior to your workout heat time start your warm-up. Get in some rowing or biking, then some barbell work and a few wallballs. This workout really has a built in warm-up.
5. When the heat in front of you finishes move onto the floor, find your lane or station and set up the equipment that you need for your workout. This will include a bar with the clean weight you need and a wallball. Hand your scoresheet to a judge and get ready for 3,2,1…GO!!!!
6. When you finish your workout get the bottom of your scoresheet and submit your results. You can scan the scoresheet which will take you to the website for submitting scores.
7. Now that you are finished take a turn judging and or cheering on your teammates and friends in the gym.
WOD: CrossFit OPEN 23.1
For Time:
60 Calorie Row
50 Toes To Bar
40 Wallball
30 Cleans
20 Ring Muscle-ups
Rx’d (16-54)
♀ 14-lb ball to 9 ft, 95-lb cleans ♂ 20-lb ball to 10 ft, 135-lb cleans
Scaled (16-54)
♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-over- bar pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin- over-bar pull-ups
Teenagers 14-15
♀ 10-lb ball to 9 ft, 65-lb cleans ♂ 14-lb ball to 10 ft, 95-lb cleans
Scaled Teenagers 14-15
♀ 10-lb ball to 9 ft, hanging knee raises, 45-lb cleans, chin-over- bar pull-ups
♂14-lbballto10ft,hangingkneeraises,65-lbcleans,chin- over-bar pull-ups
Masters 55+
♀ 10-lb ball to 9 ft, 65-lb cleans, muscle-ups ♂ 20-lb ball to 9 ft, 115-lb cleans, muscle-ups
Scaled Masters 55+
♀10-lbballto8ft,sit-ups,45-lbcleans,jumpingchest-to-bar pull-ups
♂ 14-lb ball to 8 ft, sit-ups, 65-lb cleans, jumping chest-to-bar pull->
Foundations
60 Strokes on the rower
50 Sit-ups
40 Wallball 10/6
30 Cleans 45/35
20 Push-ups
14 min. time Cap
MAYHEM AHTLETE 23.1 TIPS