It's the second week of the CrossFit® Open 2023! THE scores of 23.1 have been validated and we couldn't wait to discover the second wod, on 23.2!
Yesterday on our social channels, we launched a survey to find out what, in your opinion, would come out as a movement and many responded shuttle run!
…drum rolls…. YOU GOT IT!
I23.2 was announced as a part A and a part B to make your mouth water. There is nothing better than a 15 AMRAP paired with a max rep thruster to really test your heart!
Index
CrossFit Open 23.2 training – Rx and Masters version
23.2A
AMRAP 15 minutes
5 burpees pull-ups
10 shuttle runs (1 rep = 50 feet)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately after 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the ground).
CrossFit Open 23.2 training – scaled version
23.2A:
AMRAP 15 minutes
5 burpees to target
10 shuttle runs (1 rep = 50 feet)
* Add 5 burpees to your target after each round
23.2B:
Immediately after 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the ground).
CrossFit Open 23.2 training – Foundations version
23.2A:
AMRAP 15 minutes
5 burpees
10 shuttle runs (1 rep = 50 feet)
*Add 5 burpees after each round.
23.2B:
Immediately after 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the ground).
Here are some tips that will help you maximize your performance:
- Find a rhythm and keep moving: this workout requires a steady, sustained pace, so don't start out desperate.
Find a pace that you can maintain from start to finish and keep moving. Remember that time is of the essence and you need to save energy for the second part of the wod.
- Study the standards and follow the rules: Make sure you understand where to start and what counts as a rep in the shuttle run! Be aware of the rules and don't make the same mistakes as last year.
- Focus on the burpee pull-up: most of the time will be devoted to performing the burpee pull-up. Depending on your physical abilities, you can choose to do kipping or strict. Maybe a mix of these two can help, since that's a lot of reps.
- Don't stop, even if you have to slow down: it is important to keep moving and not stop, even if you have to slow down. Don't let fatigue defeat you.
- Take advantage of the shuttle runs to loosen up your arms: take advantage of the shuttle runs to loosen up your arms and maintain a good rhythm during your runs.
- Test beforehand and prepare the balance wheel: for the thruster, test beforehand and prepare the balance wheel. The 5 minutes start counting right after you finish the 23,2A, so give yourself some rest time. You may need help preparing the barbell, so at this point rely on your friends and tell them how much you want to load. Remember that you need to thrust in a smooth moment, no squats, cleans and jerks. Make sure you extend your arms well and stabilize the bar well.
Announcement top scores 23.2
Roman Khrennikov - 168 reps (23.2A) + 295 lbs. (23.2B)
Patrick Vellner – 162 reps (23.2A) + 270 lbs. (23.2B)
One second per round made the difference between Roman Khrennikov's 168 points and Patrick Vellner's 162.
Of course, the scores and times aren't official, but one thing is clear: it's been a battle from start to finish.
Note: Times are taken from livestream 23.2 and have a +/- 3 second margin of error.
