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25 Minute Steady State:

500/400m Row
3 Wall Walks
100 Double Unders
3 Wall Walks
100ft Walking Lunge (rig to rig and back)
3 Wall Walks

 

V-Ups

4×20 Reps

With a partner!

Every 12:00 x3 Rounds:
70/56 Cal Bike
250m Run (together)
150m Sled Drag @3/2x45s (to the road and back)
250m Run (together)
*Run together and split everything else as desired.
**You should be getting 0:45/1:00 of rest, if not then just go straight through.
***If you don’t have a sled then sub 100ft (rig to rig and back) Double DB Walking Lunges @50/35lbs

 

Strict Pull Ups

4 x 5-10 Reps
*Rest as needed bt sets to keep quality and big sets. Use a band as needed or sub inverted rows for today.

Three Position Snatch (High Hang, Hang, Floor)

1-1-1-1-1
@60-65-70-75-75%
*You can drop the bar after the hang snatch

 

4 Rounds For Time:

20/16 Cal Row
15 HSPUs
10 Power Snatches @110/75lbs
*Rest 1:00 after each round
**30:00 Time Cap

Back Squat

3-3-3-3
*Work up to a heavy set of three.
**Should be heavier than last week’s 4s
Then do
6-8 Reps as a drop set at 70%

 

3 Rounds For Time:

50 DUs
8 Front Squats @155/105lbs
50 DUs
12 Burpee Box Jumps Overs @24/20”
*16:00 Time Cap
**Pick a barbell weight to keep the front squats unbroken. Scale to 0:30 of practice or max reps for the DUs or 75 Single Unders.

3 Rounds For Time:

75/50 Cal Bike
1:00 Rest
500/400m Row
1:00 Rest
100 Double Unders
1:00 Rest

For Time:

3 Rounds For Time:
400m Run
12 Deadlifts @185/125lbs

Immediately into

10:00 Easy Run

Immediately into

3 Rounds For Time:
400m Run
12 Deadlifts @185/125lbs

10:00 EMOM

3 Power Cleans
*Try to hold t&g reps for as long as possible. Otherwise go quick singles especially if you’re still sore/fatigues from Monday’s workout. Should be around 70-75% of 1RM.

 

10 Rounds For Time:

3 Bar Muscle Ups
3 Deficit HSPUs
9 Box Jump Overs @24/20”
*18:00 Time Cap 3 Bar Muscle Ups
**Sub 6 C2B Pull-ups, Pull-ups or Ring Rows for BMUs. Sub 6 Push-ups for HSPUs.

Back Squat

4-4-4-4
*Build up to a heavy set of 4 for the day.

 

4 Rounds of:

30 Wall Balls @20/14lbs
30 DB Snatches @50/35lbs
*Rest 1:00 after each round.

Open 23.1

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

For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2023/1

10 Rounds NOT For Time:

(Steady State)
5 Strict Press @ 50%
10 Box Step-ups (Body weight ONLY)
20 Double Unders

Back Squat:

3×5 @ 70%

 

2 Rounds For Time:

3 Rounds:
10 Deadlifts
10 Bar Facing Burpees (Open Standards!)
* Rest 1:30 after 1st 3 rounds.

 

Every 0:30 x10:00 Minutes:

1 Snatch @75%
*This should be completed at a good moderate weight that you can keep good form with from the first rep to the last one.

 

For Time: w/partner

100/90 Cal Row
60 HSPUs
100/90 Cal Row
120/100 Push Ups
90 Sit Ups
*Split everything as desired with a partner, alternate 0:30 at a time on the rower with your partner. For the HSPUs, try to make them challenging.This means doing strict if you can, strict deficit, deficit kipping, It’s up to you today. Sub double DB strict press if needed.You should be holding at least sets of 3-5 unbroken at a time.
**25:00 Time Cap

3 Rounds For Max Reps:

1:00 Pull Ups
1:00 Rest
1:00 Front Squats @95/65lbs
1:00 Rest
1:00 DUs
1:00 Rest
1:00 Wall Walks
1:00 Rest
1:00 Ground to Overhead @95/65lbs
1:00 Rest

 

*Movement of the month Re-Test

Strict Press
-Find 1RM
*Try to work up in small incremental jumps and hit more than what we tested at the beginning of the month.

 

For Time:

2000m Row or 1 Mile Run Buy In
Then
1-2-3-4-5-6-7-8-9-10
Power Cleans @155/105lbs
15 Sit-ups
*Do 15 sit-ups after each set of power cleans.
**20 min time cap
***Pick a barbell weight to keep quick singles even under fatigue.

Back Squat

6-6-6–6
@60-65-70-75%
*Rest as needed bt sets. Last set should be more challenging but still a strong effort maintaining good technique

 

5 Rounds For Time:

20/16 Cal Bike
15 C2B Pull Ups
5 Shuttle Runs (Rig to Rig = 1 Rep)
*Scale to regular pull ups or inverted rows as needed.

10:00 EMOM

5 Power Snatches @115/80lbs
*Try to keep t&g reps for all 10 minutes. Scale weight appropriately.

 

12:00 AMRAP

3 Wall Walks
9 Deadlifts @205/145lbs
12 Box Jumps @24/20” (step down)

Power Clean

8×2 Reps @80%
*Rest 0:45 bt sets or go on the minute.
**Drop the bar bt reps.

 

For Time:

30 DUs
21-15-9-6-3
Thrusters @95/65lbs
TTB
*15:00 Time Cap

Strict Press:

5×4 Reps @70%
*Do 5 Weighted Strict Pull Ups after each set.
**Use a KB or DB that allows you to keep these pull ups unbroken and good quality. Otherwise go with no weight or use bands as needed to keep them unbroken.

For Time:

5 Rounds For Time:
15/12 Cal Row
10 HSPUs
15/12 Cal Row
10 Burpees to a touch
*30:00 Time Cap

5 Rounds For Time:

250m Run
40 Air Squats
50ft HSW
60 DUs
*Rest 1:30 after each round.
**Sub HSW with 20 HS shoulder taps or 100ft Bear Crawl.
***Scale DUs to 90 singles.

 

 

2 Sets of:

3 Rounds For Time:
3 Squat Clean Thrusters (Clusters) @135/95lbs
3 Bar Muscle Ups
*Rest 3:00 bt sets, or rest 1:1 with a partner.
**Do 3 rounds straight through then rest and do it again.
***Sub muscle ups with 6 C2B/Pull Ups, 6 jumping pull ups or ring rows.

 

3 Rounds For Quality:

10/10 Bulgarian Split Squats
20 Alternating DB Bench Press (one on the left then one on the right etc until 20 total)
8 Strict Hanging Leg Raises
*Use a light enough weight to keep all sets unbroken and and good quality.

8 Rounds For Time:

10 Sumo Deadlift High-Pulls
10 Burpees to touch (6” above reach)
1 Rope Climb
*Rest 0:30 after each round.
**Sub 5 Strict Pull Ups using a band if needed to keep them unbroken. Or perform 3 Seated Rope Pulls to standing.
***30:00 Time Cap

 

4 Rounds For Quality:

20 GHD Sit-ups (30 Ab Mat Sit-ups)
10 Barbell Good Mornings
5 Strict Ring Dips
*Quality work at the end of class with time left. Focus on quality and full range of motion. Use bands as needed.

Back Squat

5-5-5-5-5
*Your 3rd set should be your top set. Build up for 3 sets, then back down for 2 sets. For example: 275/295/315/295/275lbs.
**Rest as needed bt sets.

 

For Max Reps in 20:00:

Bike Cals
0:30 ON / 0:30 OFF
*Alternate with a partner if you want/can. Score is total number of calories accumulated between you and your partner.

Strict Press

3-3-3 Reps
*Work up each set. Start around 50% and end at 70-75%

 

Push Press

3-3-3 Reps
*Work up each set. Start around 50% and end at 70-75%

 

Jerk

1-1-1
*Work up each set. Start around 50% and end at 70-75%. Choose between push jerk or split jerk, up to the athlete today.

 

4 Rounds For Time:

20/15 Cal Row
30 Wall Balls @20/14lbs to 10/9ft
4 Wall Walks
*20:00 Time Cap
**Try to keep a steady pace on the row and big sets on the wall balls.
***Sub wall walks with 30 V-Ups.

Power Cleans

6×5 Reps @75%
*Rest 1:00 bt sets or go every 2:00

 

20:00 AMRAP

10 HSPUs
50 DUs
25/20 Cal Row
*Rest 1:00 after each round.
**Sub HSPUs to 20 Push Ups, using an inverted bar if needed. For the DUs, sub 100 Single Unders.

3 Rounds For Quality:

8 DB Push Press (2xDB, Control the way down and pause at the top, use a light enough weight to keep good quality of movement)
10/10 Single Leg Bulgarian Split Squats
8 Strict Hanging Leg Raises
*Move through it at your own pace prioritizing quality over heavy DB weights.

 

10 Rounds For Time:

9 Box Jumps @24/20”
6 Double DB Thrusters @50/35lbs
3 Bar Muscle Ups
*Find a good rhythm and stay moving. Try to keep the Thrusters and BMUs unbroken and recover on the box jumps.
**Use a DB Weight you are certain you can hold unbroken for all 10 rounds. Scale bar muscle ups to 6 C2B or Regular Pull Ups, or sub one good unbroken set of ring rows 6-10 reps.

2 Rounds For Time: (w/partner)

120/100 Cal Row
80 Burpee Over DB
60 Alternating DB Snatch @70/50lbs
*Split everything as desired with a partner, do 12-10s on the rower, 5-10s on the burpees and 5-10s on the snatches to keep the sets quick.

 

3 Rounds For Quality (if time permits):

6 Strict Pull Ups
9 Ring Dips
25 Anchored Weighted Sit Ups
*Quality work with time left in class. Strict pull ups should be one good set, Dips should be 1-2 good sets and for the sit ups use a weight that you can keep moving with for all 25 without stopping. Use bands as needed and prioritize quality and strict movement!

Front Squat

5×2 Reps @80%
*Rest as needed bt sets

 

4 Sets of:

4:00 AMRAP
400m Run
6 Squat Cleans @185/125lbs
Max TTB
*Rest 1:00 bt sets. Score is total number of TTB.

Strict Press

3×4 Reps @75%
*Rest 0:90 bt sets

 

Push Press

3×2 Reps @80%
*Rest 0:90 bt sets

 

4 Rounds For Time:

15 DB Bench Press @50/35lbs
15 C2B Pull Ups
18/14 Cal Bike
*Focus on big sets on the pull ups and bench press.
**Scale to regular pull ups or sub strict pull ups with a band or inverted rows.

Power Clean

5×6 Reps @70%
*These should be all singles. Try to stay consistent with each rep! Rest 0:90 bt sets.

 

2 Sets of:

6:00 AMRAP
100 DUs
18/14 Cal Bike Erg
Max Muscle Ups
*Rest 3:00 bt sets
**Score is total number of muscle ups! Generally you should have around 3 minutes of muscle ups each set.
***Scale to 0:90 of practice on the DUs or 175 Single Unders. For the muscle ups scale to bar muscle ups or sub max rep c2b pull ups or pull ups. Otherwise sub inverted rows.

Bench Press

6×3 Reps @78%
*Solid three reps here, try not to rush the bar on the way down, these don’t have to be tempo but make sure to have good control of the bar and speed on the way up! Rest as needed bt sets.

 

Seated Double DB Strict Press

8-8-8
*Pick the same weight for all three sets. These should be challenging but unbroken.

 

Prone Double DB Rows

3×15 Reps
*Pick a light DB weight to keep these unbroken and good movement control. Rest as needed bt sets.

 

2 Rounds For Time:

500m Row
25 Burpees
*Pick a solid pace on the rower and try to keep the burpee speed consistent. Give everything you’ve got on the last set of burpees.