CROSSFIT OPEN WORKOUT 2023.1

And just like that, the CrossFit 2023 Open has arrived! I did have a feeling that it would be a repeat workout based on the patterns observed in previous CrossFit Opens, but to have such a high skilled workout to start us off is definitely a surprise.

Having said that, I love this workout; it throws everything at you, while requiring an understanding of how to pace and strategise based on your own strengths and weaknesses amongst engine, gymnastics and barbell work.

Here are my top tips for The CrossFit Open 2023.1. Good luck and can’t wait to see you all on the dance floor!

60 Calorie Row

• While I enjoy the rower it's important to not go out too hard. Find a pace/calorie split that you can hold consistently, and settle into it. Try to keep a relaxed grip on the handles and drive hard through the legs. Save your grip for the T2B.

• If you know your splits on the rower I would probably look at hitting the pace you would hold for 5,000m row.

• Remember, this workout is NOT won on the rower, and it can very easily put you in a dark hole to start with if you go out too hot.

50 Toes-to-bar

• Small sets with small rests. This will be relative based on what you can do. If you can do 5-10 unbroken, keep the sets quite small from the get go and don’t be afraid to do quick singles if necessary.

• Don’t work to failure and even being 2 reps shy of failing is going to be pushing it. These need to be manageable.

• Have a process/flow to these, short breaks and stay close to the bar.

• Move fast but no failed or missed reps.

40 Wall Balls

• These can be tricky because you will want to do big sets. Use your legs as much as possible on this.

• Relax your grip on the wall balls, only use your arms at the end of the upward movement and focus on making the most of your legs.

• Breathe out at the top of each rep.

• If you are going to do 2-3 sets to reach 40, then try and make your first set slightly bigger. For example 25 + 15 rather than 20 + 20. The latter can be more difficult both mentally and physically.

30 Power Cleans

• Big question here: how are you going to complete these? Touch-and-go or quick singles? If you can’t do muscle ups (yet) then smash these out.However, if you plan to chip away at the ring muscle ups then go for quick singles

• If you are going to quick singles make sure you set the bar quickly between reps to avoid it bouncing around and wasting time as well as energy.

• Find a steady rhythm and breathe before and after each rep.

20 Ring Muscle Ups

• Much like the T2B these need to be manageable. These could be singles or small sets of 2-3 reps.

• Conserve your energy, keep the rest short but give yourself the time you need.

• Avoid a hail mary. If you have ring muscles ups but are aware that these might become very difficult by this point in the game, execute each one as well perfectly as you can. Missed reps always suck. Try to make sure every rep counts.

• Make the most of your kip and take it rep by rep.

If you make it through the muscle ups then send it the next round on the rower!

Bottom line? Find one tip from each section you know will come in handy to use during the 2023 CrossFit Open Workout 1. There’s a lot happening in that 14 minute window. So get ready to make moves, own those moves, and HAVE FUN.

See you tonight team!