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CrossFit Open Workout 23.1

CrossFit Open 2023

Welcome to the start of the 2023 CrossFit Games!!! Workout during any of the regular class times, but consider joining CrossFit Empire South for Friday Night Lights starting at 4:30pm. Make sure to sign up for your heat when you arrive.

This week’s theme is Hawaiian Shirt (S.H.I.R.T…mind the spelling) week! Come in your favorite Hawaiian shirt.

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP - Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb

CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP - Reps)

14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb

CrossFit Games Open 23.1 Foundations (AMRAP - Reps)

14 minutes of:
60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups

F: 6lb ball to 9ft target, 35lb cleans*
M: 10lb ball to 10ft target, 45lb cleans*

*The load is a suggested starting point.
If you are completing all of the tests in
the foundations division, you are free to
decrease or increase the load as your skill
level allows.

CrossFit Games Open 23.1 Masters RX (Ages 55+) (AMRAP - Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 10lb ball to 9ft target, 65lb
M: 20lb ball to 9ft target, 115lb

CrossFit Games Open 23.1 Teens RX (Ages 14-15) (AMRAP - Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb

CrossFit Games Open 23.1 Teens Scaled (Ages 14-15) (AMRAP - Reps)

14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-overbar pull-ups

F: 10lb ball to 9ft target, 45lb
M: 14lb ball to 10ft target, 65lb

CrossFit Games Open 23.1 Masters Scaled (Ages 55+) (AMRAP - Reps)

14 minutes of:
60-calorie row
50 sit-ups
40 wall-ball shots
30 cleans
20 jumping chest-to-bar pull-ups

F: 10lb ball to 8ft target, 45lb
M: 14lb ball to 8ft target, 65lb

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, February 17, 2023

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