The 2023 Crossfit Open is finally here! We got a spicy one upon us and it’s an opportunity for you to showcase all of your hard work this year!
The first workout was just released and in this blog post I’ll go over:
- 23.1 Workout
- Strategy for Rx/Scaled on how to attach the 23.1 Crossfit Open Workout
- Efficiency tips for –>
- Effiecncy tips for –>
- Mobility protocol before workout
- Warm up protocol for open workout 23.1
- Primer to do before workout to maximize best score
Get the complete Crossfit Open strategy guide for FREE here.
23.1 Crossfit Open Workout
23.1 is released!
RX
14 Minute AMRAP
- 60 x cal row
- 50 x toes to bar
- 40 x wall ball (20/14 lbs)
- 30 x power clean (135/95 lbs)
- 20 x ring muscle ups
Tips and strategies to attack your muscle up below.
Scaled
14 Minute AMRAP
- 60 x cal row
- 50 x hanging knee raise
- 40 x wall ball
- 30 x power clean (95/65 lbs)
- 20 x chin over bar pull ups
For the full workout standards and details head over to Crossfit site here but to get you the complete strategy and how to approach this workout keep reading!
Strategy For Crossfit Open Workout 23.1
Providing a general strategy can be tough but I’ll provide a few different view points based off my experience and where I have seen athletes breakdown.
To get the best strategy its best to reach out to your coach. If you don’t have a coach check out open prep coaching here.
I’ll provide 3 different ways to approach the workout:
Quarter Finals Rx Athlete
Estimated times to complete everything:
Row – 3 ish minutes
The row and muscle ups is where the majority of the work is done so you can’t coast it here but you can’t let it fly and burn yourself out.
Suggested row pace:
- Men – 1350-1650/cal
- Women – 1150 – 1450/cal
Toes To Bar – 2 ish minutes
Can you big sets? You could. But it’s probably not needed. I would recommend smaller faster sets. Maybe 6-10 reps at at time depending on your strength.
Wall Ball – 2 ish minutes
Can you do big sets? You could but again it probably isn’t necessary. There is nothing wrong with sets of 10-15 with smaller breaks. Again the workout is not won here. You are just trying to stay moving and keep breathing under control.
Power Clean – 3 ish minutes
Don’t do anything stupid here. Singles. Minimize your foot work. Can you take a slightly wider stance and keep your feet in the same spot. If you need a break use your breathe to get right back into it. Don’t let a lot of time creep up here.
Muscle Ups – 3 ish minutes
You will get to the muscle ups are around 9-10 ish minutes.
I don’t think it would be wise to do big sets here. I would intentionally do smaller sets in the beginning.
Rx Athlete
To get to the rings it’s going to be hard. But you can do it. But you have to just be steady and not blow up. Because you are going to need as much energy as possible to do the ring muscle ups.
Estimated times to complete everything:
Row – 3-4 ish minutes
The row and muscle ups is where the majority of the work is done so you can’t coast it here but you can’t let it fly and burn yourself out.
Suggested row pace:
- Men – 1150-1350/cal
- Women – 950 – 1250/cal
Toes To Bar – 2 ish minutes
Smaller sets and make yourself get back on the bar. Maybe you look at the clock and you make yourself go after 10 ish seconds. A lot of time can creep up here if you let it.
Wall Ball – 2 ish minutes
Focus on breathing and get it done. It’s just 40 reps.
Power Clean – 3 ish minutes
Don’t do anything stupid here. Singles. Minimize your foot work. Can you take a slightly wider stance and keep your feet in the same spot. If you need a break use your breathe to get right back into it. Don’t let a lot of time creep up here.
Muscle Ups – 3 ish minutes
You will get to the muscle ups are around 10 ish minutes.
I don’t think it would be wise to do big sets here. I would intentionally do smaller sets in the beginning. And it you are failing reps REST longer than you think.
It’s better to get quality reps and have EVERY one count and not have any wasted energy.
If you struggled with the muscle ups be sure to check out our gymnastics ring muscle up 4 week template to help you overcome this next time.
Scaled Athlete
This workout is an opportunity to challenge your gymnastics and your engine.
Rowing:
This is where a lot of time is spent. Especially if you let it. 4-6 minutes depending on your skill level. Challenge yourself but stay in control of you breathing. Mentally think through how hanging knees raises will just challenge your grip and not fatigue your breathe quite as much.
Hanging Knee Raises:
This will burn your grip (consider flipping your grip) and get you a nice kip and focus on breathing every rep. Snap your arms down, breathe, and pull your knees up.
Wall Ball:
Small sets and NO, no reps. The ball and your breathing will be elevated but focus on solid quality reps. 40 is manageable.
Consider sets of 5-10.
Pull Up:
This is your chance to get either your first pull up or highlight your grip fatigue.
Be sure to watch the tutorial to help with your kip:
If you want to improve your gymnastics ability and your pull up strength be sure to check out our pull up program.
Efficiency Tips
Today you are looking to get a good workout.
You are looking to TEST yourself.
You may see this and think the muscle ups and be really discouraged but let the open magic happen!
Getting to the ring muscle ups in itself is going to be a challenge and once you get there you wan’t as many quality reps as possible. Check out the tutorials below.
It’s the time of the year where you spend a LOT of time preparing with touching up on efficiency tips, going through a solid warm up, primer, getting the right environment set so you can get your best score.
Check out the videos below to look over some tips to master these movements:
Rowing
Toes To Bar
Wall Ball
Ring Muscle Ups
I have an entire ring muscle up playlist that you can watch and study. Laid out step by step.
Check it out:
Mobility Protocol For Crossfit Open Workout 23.1
To get the best score possible you want to be in the best position and optimize movement patterns. Your grip and lats are going to be fatigued so lets spend some time getting those ready for you.
Spend time working on these mobility movements:
- 1-2 minutes x lat smash
- 1-2 minutes x banded lat stretch
- 1-2 minutes x pvc lat stretch
- 1-2 minutes x hamstring smash
- 1-2 minutes x hamstring series –> long hamstrings will help your toes to bar
- 1-2 minutes x around the world
If you need to get your wrist and lats ready for the front rack of the power clean check out this article.
Quite a bit of shoulder work coming up so I would then begin to get your shoulders ready by following the crossover symmetry protocol.
Shoulder series #1, #2, #3, #4
Then you are ready to hit the warm up.
Warm Up For Crossfit Open Workout 23.1
A proper warm up gets the body moving and we start to work on the movement patterns we will see in the workout.
Warm Up
3 Rounds:
- Row x 250
- 10 x inchworm
- 10 x bodyweight squat/goblet squat/ db thrust (each round change the movement)
- 5 x muscle clean
After 3 rounds spend a few minutes practicing some muscle up skills and drills.
Consider:
Or any other that are on my YouTube.
Primer To Do Before The Workout
During the primer we want you to do this with speed and intensity that you expect to do the workout at or faster.
After spending some time with a general warm up it’s time to prepare your body for the workout.
2 sets:
- Row x 20 seconds @ FAST pace (not sprint…but fast)
- 3 x toes to bar
- 3 x wall ball
- 1 x power clean
- 1 x muscle up
Rest x 3 minutes then repeat and increase the speed and maybe a few reps if you need.
A proper warm up, and primer allows your body and heart rate to know what’s coming.
Mindset During The Workout
You have gone through a solid warm up, primer and you are set up for success…
…physically.
But you have to win between your ears!
STAY MOVING!
One thing I often tell myself and our athletes is something I got from Matt Fraser a few years ago:
10-15 minutes after the workout you are going to be just fine. You will recognize that you are proud of your efforts or wish you would have went harder.
– Matt Fraser
So in the moment, remember that.
Push yourself, stick to your plan and execute!
If you have any additional questions comment down below and we wish you the best of luck!
Conclusion
Crossfit open workout 23.1 workout is upon us and it's time to go out and crush it.
We gave you the exact mobility, warmup and strategy guide to follow so you can get your best score.
To maximize your potential and get great programming and coaching check out our programming here.
