Let's Do This! CrossFit Open 23.1 is Here!
Here we go! It’s week 1 of the CrossFit Open and we have a chipper style workout that’s a throwback to 2014!
CrossFit Open 23.1 RX (aka 14.4)
AMRAP 14 Minutes:
60 Calorie Row
50 Toes-to-Bars
40 Wall Balls @ 20/14 lbs to 10/9 ft
30 Cleans @ 135/95 lbs
20 Muscle-ups
CrossFit Open 23.1 Scaled
AMRAP 14 Minutes:
60 Calorie Row
50 Hanging Knee Raises
40 Wall Balls @ 14/10 lbs to 10/9 ft
30 Cleans @ 95/65 lbs
20 Pull-ups
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. You can use 1643 for warmups, leaving our main class space for the athletes working out and judges.
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 & Smart Sets
Let’s be honest, for just about everyone, this is a chipper – where you work your way through as much of the workout as possible before the time cap. Follow the guidance below, and when you get close to the end of the 14 minutes, go go go!
Row: Don't dog the row but don't go all out either – you don’t want to tire yourself out too early. Pick a quick but manageable pace and stick with it. Keeping your heart rate in check and breathing under control are the goals early on in this workout.
Toes-to-bar: Break them up early, do small sets, and know yourself! These go away quickly, so while the first 20ish reps may feel easy, don't let that fool you. Leave 2 or 3 reps in the bank during your early sets and it will pay dividends in reps 35-50. Remember to keep that rest short and be disciplined about getting back on the bar. For those good at toes-to-bar, one set of 10 and then sets of 5 with short breaks will keep you moving. For others, fast singles can be a good strategy if you're smart about it and keep chipping away.
Wall Balls: Four to five controlled sets is a good goal – this is with a breath or two in-between and then right back on it. The breaks will give your shoulders a rest from tension and help you manage your breathing. For those doing muscle-ups, this will also help prevent shoulder fatigue.
Cleans: The cleans are singles/small sets from the beginning. (And by singles we mean: clean, drop (with hands following bar), set, go again.) No wasting time between reps, unless this is a heavy weight for you (if so, take the time you need to feel set and tight so you don't waste any missed reps).
Muscle-ups: Have you been practicing them? If not, be smart about attempting these. If you have these, do a first set where you know you won’t miss any, then settle into singles or small sets. Steady, confident singles with no misses, and intelligent rest, is better than missing and wasting energy, time, and mental focus.
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 toes-to-bar are your limiting factor, do the row and give yourself time to get as many toes-to-bar as possible. 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 any scaled version of toes-to-bar and keep going.
Have fun, cheer on your friends, and come back this week! Let’s do this!