Friday 2-24-23 Workout Of The Day
CrossFit Open Workout 23.2
This week brings us a two part workout for the open. Part A is a 15 min AMRAP with shuttle runs and ascending burpee pull ups or burpees depending on the variation you choose (see options and variations below).
Part B will be an opportunity to build to your heaviest thruster from the ground (squat clean + thruster). After a successful attempt, you’ll have a chance to add more weight to the bar and make another attempt. The cap for this portion of the workout is 5 minutes and begins right after part A. Is complete.
If you need to get judged for this workout, come in Saturday @ 11am to throw down. If you want to perform this workout in classes, you’ll have an opportunity to attack it in any of Friday’s classes.
Here’s a link to the WORKOUT and SCORE CARD
Men & Women RX:
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
Men & Women Scaled:
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpees after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
Men & Women Foundations:
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs or walks (1 rep = 50 ft)
*Add 5 burpees after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster for best technique and load.
Time begins immediately following the completion of 23.2A. Start with the stick and only add load if technique is sound. If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.
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