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Workout 23.1 of the CrossFit Open
Join the fun with the fittest athletes in the world!
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
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.
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.
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)
30 Devil Press
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”.
15-minute full body DEEP STRETCH
23.1 - Rx
Complete as many reps as possible in 14 minutes of:
40 wall-ball shots
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans