23.02.24

LINK TO FRIDAY NIGHT LIGHTS GOOGLE DOC

OPEN WORKOUT 23.2A & 23.2B

Add 5 burpee pull-ups to the burpee pull-ups after each round. For example: Round 1 = 5 burpee pull-ups and 10 shuttle runs, Round 2 = 10 burpee pull-ups and 10 shuttle runs, and so on.

Choose a variation that allows you to get well beyond the round of 15 burpee pull-ups (burpees if scaling).

Advanced athletes should aim to finish the round of 25 burpee pull-ups.

Warm up to your first two planned weights for 23.2B before starting this workout.

Set up a burpee pull-up station that minimizes how high you need to jump — but make sure to adhere to the official movement standards from games.crossfit.com.

Maintain a consistent but quick pace throughout 23.2A. Avoid pushing to failure or long rests in the first few rounds.

RX

Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep=50 ft)
– Add 5 burpee pull-ups after each round.

Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)

SCALED

Complete as many reps as possible in 15 minutes of:
5 burpees to a target
10 shuttle runs (1 rep=50 ft)
– Add 5 burpees after each round.

Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)

SKILL WORK

Rest, celebrate, stretch, and recover!

STRETCHING

1:00 alternating scorpion stretch
1:00 lying hip crossover

WHITE BOARD BRIEF

Target 23.2A | 60+ reps

Target 23.2B | 3+ attempts to find a 1-rep-max thruster

23.2 introduces two new movements to the CrossFit Games Open: the burpee pull-up and the shuttle run.

For a two-heat class, athletes will need to keep moving on their own as they progress up to an opening thruster weight in 23.2B.

Remember that 1 shuttle run rep = 25 ft out and 25 ft back. The shuttle run reps do not change across rounds.

The burpee pull-ups increase by 5 reps each round. Round 1 = 5 burpee pull-ups, Round 2 = 10 burpee pull-ups, Round 3 = 15 burpee pull-ups, and so on.

The shuttle run and burpee combo is very taxing on the hips and low back; the less time you can spend in the shuttle run turnaround, the better.

Immediately after the conclusion of 23.A (15 minutes), a 5-minute timer begins for 23.2B. Athletes have 5 minutes to complete their best 1-rep-max thruster. Athletes may make as many thruster attempts within the 5-minute time cap and may have assistance loading the barbell between attempts.

Your score for 23.2A is reps, and your score for 23.2B is the heaviest successful lift.

Barbells may start pre-loaded to any weight.

(Finish the whiteboard brief by demoing 1 rep of the shuttle run, a burpee pull-up, and a thruster.)