Fitness & Performance
CrossFit Open Workout 23.1
RX
14 min AMRAP:
– 60 cal row
– 50 toes to bar
– 40 wallballs (20/14)
– 30 cleans (135/95)
– 20 muscle-ups
Scaled
14 min AMRAP:
– 60 cal row
– 50 hanging knee raise
– 40 wallballs (14/10)
– 30 cleans (95/65)
– 20 pull-ups
Foundations
14 min AMRAP:
– 60 pulls on rower
– 50 sit-ups
– 40 wallballs
– 30 DB or BB cleans
– 20 push-ups
A) E3M x 5 sets
– 5 BB front squats @ last week’s tempoed triple weight
– 8-12 L-seated band rows (green)
– 4/side wide stance banded twists w/ 4 sec eccentric (red)
*build heavier than last week
Performance
A) E3M x 5 sets:
– 3-3-2-2-2 front squats
*build heavier than last week
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 16 alt. DB/KB death march
– 8-12 BB Bradford presses (over & back = 1 rep)
– 1 lap reverse sled drag
– 16-20 alt DB curls
OR
Conditioning Option
E3M x 4-7 sets
– 500m row
*Goal is to start at around 80% pace and keep throughout.
Fitness & Performance
A) E3.5M x 5 sets:
– 8-12 DB bench press w/ pause (neutral grip)
– 12-16 alternating KB gorilla rows
– 8-12/side banded lateral delt raise
Fitness
B) For time:
– 800m run (scale w/ 600m)
+
3 rounds:
– 12 pull-ups
– 18 push-ups
– 24 walking lunges
+
– 800m run (scale w/ 600m)
Performance
B) For time:
– 800m run
+
3 rounds:
– 16 pull-ups
– 24/20 push-ups
– 32 walking lunges
+
– 800m run
RX+ perform with a weight vest or CTB pull-ups.
Fitness
A) E2M x 8 sets
Odd sets:
– 12-16 alt. low handle landmine cossack squat
Even sets:
– 12-16 DB floor press w/ pause
– 8-12 tall kneeling banded lat pull-down
B) EMOM x 10-20 sets:
– 3 dbl DB hang power snatch
– 3 DB front squat (scale w/ goblet squat)
– 4 box step-ups
Performance
A) E2M x 8 sets:
Sets 1-4: 1 pause snatch + 1 snatch
Sets 5-8: 1 snatch
B) EMOM x 10-20 sets:
– 3 touch and go power snatch (95/65, 75/55)
– 3 overhead squat
– 3 box jump overs (24/20”)
*Scale with front squat
*RX+ complete with 4 reps of each.
Fitness
2 times through…
8 min AMRAP
– 200m row
– 8 plate ground to overhead
– 8 plate hold weighted walking lunges
R4M
8 min AMRAP
– 200m run
– 4 DB up/down devil cleans
– 8 hanging knee raise /abmat sit-ups
R4M
Performance
2 times through…
8 min AMRAP
– 250/200m row
– 8 plate ground to overhead (45/35, 35/25)
– 8 OH plate weighted walking lunges
R4M
8 min AMRAP
– 200m run
– 4 DB devil cleans (35/25s)
– 8 toes to bar
R4M
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12 BB strict presses
– 8 SL DB Romanian deadlifts (R)
Even sets:
– 8/side SA ring rows w/ reach
– 8 SL DB Romanian deadlifts (L)
*SL RDLs should be done with back leg raises straight off ground with square hips
B) 12 min AMRAP:
– 36 single unders
– 12 RKB swings
– 6 DB push press
– 9 air squats
Performance
A) E2M x 8 sets:
Sets 1-4: 2 split jerks
Sets 5-8: 1 split jerk
B) 12 min AMRAP:
– 36 double unders
– 12 RKB swings (53/35)
– 6 shoulder to overhead (115/75)
– 9 air squats
Fitness
EMOM x 5-8 sets:
1: 12/9 cal row scale to (10/7)
2: 12-16 wall balls
3: 8-12 DB hang power clean + jerk (2/2/2/2 or 3/3/3/3)
4: 4 up/downs + 8-12 ring rows
5: 36 single unders or lateral hops
6: rest
Performance
EMOM x 5-8 sets:
1: 12/9 cal row
2: 16 wall balls (20/14)
3: 12 DB hang power clean + jerk (3/3/3/3 @ 50/35)
4: 8 burpee pull-ups
5: 48 double unders (scale to 36)
6: rest
RX+ 15/12 cal row, 20 wallballs, 16 DB HPCJ, 4 double burpee MUs
A) E3M x 6 sets
– 8-6-4-3-2 deadlifts (building)
– 8-12 DB L-seated presses
– 8-12/side half kneeling banded row + reach
Performance
A) E3M x 6 sets:
– deadlifts
Set 1: 8 @ 65%
Sets 2: 6 @ 75%
Sets 3: 3-4 @ 80%
Sets 4-6: 1-2 @ 85%
Fitness & Performance
B) Strength Option
3-4 sets:
– 8/side DB rear foot elevated split squats
– 4-8 supinated pull-ups (weighted, BW or banded)
– 8-12 dips (weighted, BW or banded)
– 4/side banded pallof press w/ knee lift-off (4 sec pause)
OR
Conditioning Option
E2M x 10-12 sets:
– 250m row, 500m AB, or 200m ski
*Goal is to keep the same times throughout