"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

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean from 2" Below the Knee + Jerk
(pause for 2 seconds at 2" below the knee, and clean from the position, followed by a jerk)

Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20/15 Calories of Assault Bike
10 Box Jumps (30"/24"; jump up, step down)

A.
Shoulder Press
*Set 1 - 3 reps @ 60-65%
*Set 2 - 2 reps @ 70-75%
*Set 3 - 3 reps @ 75-80%
*Set 4 - 6 reps @ 80+%
*Set 5 - 6 reps @ 80+%
*Set 6 - 6 reps @ 80+%
Rest as needed

The goal is to perform sets 4-6 at 4-5% more than you used for last week's set of 8 reps.

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Bench Press (Bodyweight/3/4 Bodyweight)
Strict Pull-Ups

A.
Build to today's 1-RM Tempo Front Squat @ 32X1

Followed by...

One set of:
Front Squat x Max Reps @ today's 1-RM Tempo Front Squat
(perform these without any tempo prescription)

B.

For time:
1000 Meter Row
50 Dumbbell Thrusters

Compare your results to December 19, 2022.

Every 10 minutes, for 40 minutes (4 sets) for times:
50/40 Calories of Assault Bike or Row
20 Dumbbell Box Step-Ups (50/35 lb DBs)
10 Wall Walks

Every 2 minutes, for 32 minutes (4 sets) for max calories:
Station 1 - 90 seconds of Assault Bike (for calories)
Station 2 - 20 Kettlebell Walking Lunges (32/24 kg)
Station 3 - 90 seconds of Rowing (for calories)
Station 4 - 30 Push-Ups

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

Workout of the Month

“CrossFit Games Open Event 20.1”
Ten rounds for time of:
8 Ground to Overhead (95/65 lbs)
10 Bar-Facing Burpees

Time cap: 15 minutes

A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these - a good starting weight might be around 80% of your 1-RM Deadlift)
youtu.be/G1GQaUyWNpA
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run
20/15 Calories of Assault Bike
20 Alternating Pistols

Note times for all four sets and then sum them for overall working time.

A.
Shoulder Press
*Set 1 - 3 reps @ 60-65%
*Set 2 - 3 reps @ 65-70%
*Set 3 - 3 reps @ 70-75%
*Set 4 - 8 reps @ 75+%
*Set 5 - 8 reps @ 75+%
*Set 6 - 8 reps @ 75+%
Rest as needed

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
6 Burpee Box Jump-Overs (24"/20")
12 Kettlebell Swings (24/16 kg)

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – Max Reps @ 80%

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
250 Meter Row
20 Front Squats (95/65 lbs)
15 Toes to Bar

Community Workout

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer's Carry (20/20/20/20 - alternating partners)
400 Meter Kettlebell Farmer's Carry (walk together - only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 - even reps per arm)

Each pair only gets one set of KBs or DBs. They should be heavy - especially on the single-arm push presses.

"Christine"

Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24"/20")

Compare results to September 22, 2023.

Rest until relatively recovered, and then...

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
instagram.com/p/Bf_0fxSAVRz
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
youtu.be/G1GQaUyWNpA
Rest 60 seconds
Prone Plank x 60 seconds
Rest 60 seconds

A.
Shoulder Press
*Set 1 - 3 reps @ 60-65%
*Set 2 - 3 reps @ 65-70%
*Set 3 - 3 reps @ 70-75%
*Set 4 - 10 reps @ 70+%
*Set 5 - 10 reps @ 70+%
*Set 6 - 10 reps @ 70+%
Rest as needed

Build to the heaviest set of 10 possible.

B.
Against a 3-minute running clock...
24/16 Calories of Assault Bike
immediately followed by as many rounds and reps as possible of:
12 Push-Ups
6 Strict Pull-Ups

Rest 3 minutes and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off and note your total number of rounds and reps completed.

A.
Four sets of:
Narrow-Stance Elevated Heel Squat x 8 reps @ 30X1
youtu.be/_45RblPJKjI
Rest 30 seconds
Prone PVC Front-Rack Stretch x 2 minutes
youtu.be/LQAWaORzDS4
Rest 30 seconds

B.
For time:
50/40 Calories of Rowing
50 Wall Ball Shots (20/14 lbs)
50/35 Calories of Assault Bike
50 Wall Ball Shots (20/14 lbs)

A.
Every 90 seconds, for 9 minutes (6 sets):
Halting Clean Deadlift + Clean + Jerk
(Perform a Clean Pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a Clean & Jerk)

*Sets 1-4 = 2 reps @ 65-70% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 75-80% of 1-RM Clean & Jerk

Rest 2 minutes, and then...

Every minute, on the minute, for 4 minutes (4 sets):
Clean & Jerk x 1 rep @ 80%

B.
For time:
15 Ground to Overhead (135/95 lbs)
30 Toes to Bar
12 Ground to Overhead
24 Toes to Bar
9 Ground to Overhead
18 Toes to Bar

Happy New Year!

In teams of 2 with only one partner working at a time:

3000/2400 Meter Row

300 Double Unders

1 Mile Run

300 Double Unders

3000/2400 Meter Row

For the run, partners should alternate 200 Meter Runs until they complete 1600 Meters.

In teams of three, complete two rounds for time:
100/70 Calories of Assault Bike
800 Meter Run (all teammates together)
60 Devil's Presses (50/35 lb DBs)
400 Meter Run (all teammates together)
20 Bar Muscle-Ups

Time Cap = 40:00

Teammates can partition calories and repetitions as they see fit on the Assault Bike, Devil's Presses and Bar Muscle-Ups, but must all complete the running together and may not start on the next element until all three teammates have completed the run.

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 90%

B.
Three rounds for time of:
40/30 Calories of Assault Bike
40 Double-Unders
30 Thrusters (20/15 kg)
20 Toes to Bar

A.

Take 10 Minutes and work on Skill/Gymnastics. This can be Kipping, Butterfly, Double Unders, Handstands…….

B.
For time:
42 Calories of Rowing
21 Strict Handstand Push-Ups
21 Ring Dips
21 Push-Ups
30 Calories of Rowing
15 Strict Handstand Push-Ups
15 Ring Dips
15 Push-Ups
18 Calories of Rowing
9 Strict Handstand Push-Ups
9 Ring Dips
9 Push-Ups