Warm-Up | Performance
One set of:
Row x 3 minutes at a moderate pace
Followed by…
Two sets of:
Wall Ball Kang Squat x 10 reps
Kip Swing (on pull-up bar) x 10 reps
Ring Swing x 10 reps
Dive-Bomber Push-up x 10 reps
Air Squat x 10 reps
Followed by…
Two sets of:
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Hang Clean x 5 reps
Power Clean x 5 reps
Then…
“CrossFit Games Open Event 23.1/14.4”
Complete as many rounds and reps possible in 14 minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
30 Cleans (135/95 lbs)
20 Muscle-Ups
Top score in 2014 = 277 (Rich Froning)/256 (Sam Briggs)
Top score in 2023 = 386 (Roman Khrenikov)/269 (Emma Cary)
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans
For full equipment details, categories, and scoring options visit: games.crossfit.com/workouts/open/2023/1
180 95 lb clean
180 reps 13:15
2014 181
2023 180 tie break 13:55
So hard to get a muscle up with slimy hands and all the prior volume.
182
169
Toes to space, rx weights
Did it 12/9/22 161. The same weights toes to space
23.3 (due to equipment/snow)
155 reps (+5 from open)
60cal row
50 hanging knee raises
40 wall ball shots(6kg)
30 cleans(30kg)
20 pull ups
Score:180
Had to deconstruct the Performance workout, still was a doozy! Goal was quality of movement, steady pace throughout:
4 Rounds For Time:
15 calorie row
12 Toes to Bar
9 Wall balls
6 Dumbbell Hang Clean
3 Pullups
15:02
Good stuff.