CrossFit Open: 23.2 is Here!
It’s week 2 of the CrossFit Open and it’s a two-parter with some surprises: 2 new movements (shuttle runs and burpee pull-ups) plus a max thruster finisher!
CrossFit Open 23.2 (RX)
Part A: AMRAP 15 Minutes:
5 burpee pull-ups*
10 shuttle runs (1 rep = 2 x 25 ft)
*Add 5 burpee pull-ups after each round.
Part B: Immediately following 23.2A:
5 minutes to establish:
1-rep-max thruster (from the floor)
CrossFit Open 23.2 (SCALED)
Part A: AMRAP 15 Minutes:
5 burpees (to target)*
10 shuttle runs (1 rep = 2 x 25 ft)
*Add 5 burpees after each round.
Part B: Immediately following 23.2A:
5 minutes to establish:
1-rep-max thruster (from the floor)
Full details about all divisions and movement standards are online. Please take time to look them over before coming to the gym! (Links: RX/Scaled/Masters and Foundations)
Logistics:
Sign up for class as you normally would. When you come, you will sign up for a heat and there will be a self-directed warm-up for you to follow. Expect to work out during one of the heats and judge/cheer a friend during another. If you know you need extra time, come a bit early to get yourself warm and cheer people on. 23.2A will be done in 1649 (our main space) and 23.B will be done in 1643 (barbell space) to maximize floor space for running.
Can’t make it Saturday? Post to Slack and we’ll help find a time for you to do it with a judge before the Monday 5PM score submission deadline.
Strategy: Pacing & Thruster Tips
You know the story of the rabbit and the hare! Continuous movement at a steady pace will win the race on part A. For Part B, start with a thruster weight that you can do in your sleep and go up from there. Here’s some guidance to help maximize your score for both:
Shuttle Runs: this workout won’t be won here. Pick a steady pace to run/jog through these. There are a lot of turnarounds, so try to be efficient there – lower your body as you approach and turn your shoulders as you come up from your hand touch.
Burpee Pull-ups: There are different ways to do these – jumping into a strict pull-up or doing a kipping pull-up. Test the options in warm-up and see what feels best for you. Using a kip will slow you down a bit, but will also help you manage your breathing. Either way, set yourself up so your feet are below the bar when you jump, meaning your shoulders will be in front of the rig at the bottom of the burpee.
Thrusters: Most people will do best by using a power clean to get the bar to the shoulder, then begin the thruster, in order to get in a good position for the squat. If you are proficient with squat cleans, you may get some additional bounce out of the bottom – test this out in warm up and see which one feels most comfortable. In either case, focus on explosive leg extension out of the squat before engaging the arms to press. Lifting under fatigue is different, but can often lead to PRs! Pick a weight you can do comfortably as an opener (~80%) and plan for 3-4 attempts. Have your bar pre-loaded and additional weights and shoes/gear you want to change into available off to the side. Aim for that first attempt around the 1 minute mark.
Scaling
We will have scaling options for everyone! If you’re entered online, there is an official scaled version. (See above). Remember though, that any reps at RX beat all scores at scaled! So, if pull ups are your limiting factor, give them a go. Who knows, you may surprise yourself! If you hit the wall on them, but want to keep doing the workout, tell your judge you’re done with the RX version and switch to scaled with burpees to target and keep going.
Here’s to another week of having fun, cheering on your friends, and challenging yourself.