Team!
The CrossFit Open is a worldwide, annual competition where everyone can participate regardless of age or fitness level. The age divisions range from teens to Masters 65+ with scaled and "RX" (movements and weights as written) categories. If you officially register, you join a "leaderboard" with athletes of all levels throughout the world. Athletes compete to earn the opportunity to compete at the CrossFit Games. 

A workout is released once weekly for 3 weeks (23.1, 23.2, 23.3). This week, I have modified workout 23.1 to accomodate limited equipment and facility availability, but if you have unlimited equipment access, you can find the "RX" version at the end. 

Enjoy!
-Carla  

Warm-Up

AMRAP 7 minutes (As many rounds as possible in 7 minutes). Perform each movement in sequence for as many rounds of the 3 movements as you can in 7 minutes.

*If you are rowing, running, or using a stationary bike, spend 5 minutes (each minute: 50 sec easy, 10 seconds hard) on your selected option prior to the AMRAP below.

AMRAP 7

• 7 Up-downs

• 14 Air squats

• 7 Push-Ups - easy option

• 14 Sit Ups

Movement Practice

Take 5-10 minutes to select your options for the workout. Perform 5-10 reps of each movement in sequence to test your option selections.

Use the same weight for your thrusters and Devil press. This should be a light to moderate weight where you can perform 10 unbroken repetitions confidently.

Workout

Perform as many repetitions as possible in 14 minutes. Perform each movement in sequence. If you finish all 5 movements in under 14 minutes, start again from the beginning and continue until the 14 minutes is up.

60 Calorie Row (~1000m)

50 V-Ups

40 Dumbbell thrusters

30 Devil Press

20 Box/Bench dips

Movement alternatives:

• Row: substitute a 1000m run, 2000m bike, or 50 burpees (Total 3:30 minutes of a cardio effort)

• V -Ups: substitute ab mat or standard sit-ups (feet anchored/knees bent)

  ** TIP! Do these on a softer surface or put cushioning under your tailbone to prevent “rug burn”.

Cool-Down

15-minute full body DEEP STRETCH

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23.1 - Rx

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans 

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