Il CrossFit® Open 2023 has begun! The first training session of the 2023 season – training session 23.1 – is a repeat of workout 14.4.
THEannouncement was made last night, directly from Caja Magica in Madrid, with the presence of 4 CrossFitters of the caliber of our sport: Lazar Djukic, Bjorgvin Karl Gudmundsson, Laura Horvath and Gabi Migala.
Index
Here is the WOD 23.1 RX
Complete as many repetitions as possible in 14 minutes of:
- 60 cal row
- 50 toes-to-bar
- 40 wall balls
- 30 cleans
- 20 ring muscle up
Il Rx weight for cleans is 135 lbs (61 kg) for men and 95 lbs (43 kg) for women, while the target height for wall ball is 3,05 meters for men and 2,74 meters for women.
Participating athletes from around the world they have until 20:00 PM EST on Monday, February 20, 2023 to submit their videos for review.
The live announcement of the Open 23.1 can be seen in the video below, courtesy of the CrossFit® Games YouTube channel:
Invited CrossFit®ters battled it out to complete the workout for the first time, with amazing results. The record for this WOD was held by Rich Froning with 277 reps, but it was broken by Djukic who closed the chipper with 286 reps!
For women, Horvath closes with 266 reps and Migala 239 although, this morning it was announced that the women's score will be invalidated due to an error in the weight of the barbell, performed live with 36kg and no 43kg required.
Video of Rich Froning running 14.4/23.1
Version 23.1 Scaled
- 60 cal row
- 50 Hanging Knee Raises
- 40 Wall Balls
- 30 Cleans
- 20 Chin-Over-Bar Pull-Ups
Men: 10kg ball, target height 3,05m, clean at 43kg
Women: 4kg ball, target height 2,74m, clean at 29kg
23.1 Easy version for newbies (Foundations)
- 60 strokes on the rower
- 50 Sit-Ups
- 40 Wall Balls
- 30 Cleans
- 20 Push-Ups
Men – 4kg ball, target height 3,05m, clean at 20kg
Women – 2kg ball, target height 2,74m, clean at 15kg
According to the CrossFit® Games website, “Cargo is a suggested starting point. If you complete all of the Foundations division trials, you are free to decrease or increase the load according to your skill level.
Here are some tips to face the Open 23.1 with confidence:
- Do plenty of mobility before your workout, focusing on your shoulders, hips and heels. These areas of the body can suffer a lot during the wod and it is important to prepare them properly to minimize the risk of injury.
- Remove calluses from your hands before starting it. There is no need to open your hands in the 50 toes-to-bar, hindering your performance and making the rest of the execution even more difficult.
- Don't push yourself too hard in row unless you're fighting for a seat. Remember that there are still many reps to do and that if you overexert yourself in this phase, you can compromise your performance in the following movements.
- Schedule breaks in the execution of toes to bar and ring MU. Forcing too much can cause you to lose the pinch (made with three fingers) and complicate your life! Take regular breaks to prevent this from happening.
- Maintain controlled breathing while wall balling! This chipper can get your heart rate up, so it's important to stay calm and in control during this move.
- When you get to cleans, do quick single reps. This will save your forearms and grip for subsequent RMUs.
- For the RMU part, be patient and, if necessary, take one movement at a time. Remember that you've done a lot of reps before this one, and pushing too hard can be harmful.
- And the most important tip of all: have fun! The Open is an opportunity to test your limits and have fun with the CrossFit® community!
With these tips, you'll be ready to tackle the Open 23.1 with confidence. Remember to warm up properly, respect your limits and have fun!
Good luck to all!