CROSSFIT OPEN WORKOUT 2023.2

My first thoughts regarding CrossFit Open 23.2 comes from a coaching and judging perspective, and this one is certainly a curve ball when it comes to logistics. Creating a floor plan that accommodates enough people during each heat and doesn’t cause any “traffic” is tough. Then there’s the shuttle runs, which a lot of people misread the distances for last year resulting in some incorrect scores (not at InnerFight, of course)

23.2 consists of two parts. The CrossFit Open is a great test of your capacity to do work and that’s certainly going to happen in Part A of 23.2. Here, it’s all about how fast you can go and hang on. Then we have a heavy lift in Part B, we have seen this a few times during the CrossFit Open, where we have a longer workout that’s going to empty your tank before heading straight into a heavy lift with no real time to recover in between. This is very much a different test from 23.1, but I am definitely looking forward to it.

Make sure you come ready to push hard on this one, but remembering the workout isn’t won in the first 5 minutes. 23.2 is a long workout and the idea should be to keep moving the whole time..

Here are my top tips for 23.2.

Part A: 15 minute AMRAP

5 Burpee pull ups + 10 Shuttle runs

10 Burpee pull ups + 10 Shuttle runs

15 Burpee pull ups + 10 Shuttle runs

….. keep increasing by 5 burpee pull ups

Burpee pull ups

• These need to be steady and smooth. Right from rep 1 I would be doing a step up from the burpee or step down to keep my heart rate from spiking.

• Be consistent with getting your feet right under the bar before jumping into your pull up, be smart and save energy here.

• On the pull ups you can jump into the pull up and straight into the finish position. If you feel like you have the muscle endurance to do this all the way through, stick with that. If not, maybe think about adding in a few kipping pull ups. A good rule of thumb here is if you can’t do 10 strict pull ups unbroken you should probably start with kipping.

• Remember, if you miss the pull up you don’t have to do the burpee again, just redo the pull up.

• No missed reps and no failed reps. Be conservative with your energy and don’t work to failure.

Shuttle runs

• Remember there and back is 1 rep.

• You need to have 3 points of contact over the line. This means both your feet and 1 hand. Use the hand to help accelerate out by almost scooping the floor as you turn out of the shuttle.

• Change of direction is key, don’t waste time on the turn and try to get into your stride as quickly as possible.

• There is nothing wrong with a shuffle, just make sure that you keep the pace and move here. Without realising it you can waste loads of time if you are not focused.

1 RM Thruster

• Take a minute after completing Part A and have the bar loaded with a weight that you know you can hit all day long.

• If you are proficient at lifting your first weight then consider going straight into a squat clean (cluster). If not, power clean it first and then move into the thruster.

• Think about completing 3-4 attempts max. 1 that you should hit every day, 1 that’s a little under your max lift and then your final one should be pushing for a new 1 RM.

• Remember, that you can still complete an attempt after the clock has stopped as long as the bar is off the floor before the end of the 5 minutes.

Find your pace for part A early on and hold onto that. Then, focus on nailing 3 good attempts on the thrusters during 23.2 B. Simple right? Bottom line, focus, have fun and learn something new.

Lets get stuck in!