Here We Go! CrossFit Open 23.1

Freedom WOD Classes

Warm Up: 
2 Rounds
10 /leg Front Kicks and Lat Kicks
5 Power Cleans
5 Front Squats

Metcon: 20 Mins
“Open Wod 23.1 AKA 14.1
RX’D
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots 20/14
30 cleans 135/95
20 muscle-ups

Scaled
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots 14/10
30 cleans 95/65
20 chin-over-bar pull-ups

Fondations
Complete as many reps as possible in 14 minutes of:
60 strokes on the rower
50 sit-ups
40 wall-ball shots 10/6
30 cleans 45/35
20 push-ups

*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.

65+ RX’D
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots 20/10 9ft target
30 cleans 115/65
20 muscle-ups

65+ Scaled
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 sit-ups
40 wall-ball shots 14/10 8ft target
30 cleans 65/45
20 jumping chest-to-bar pull-ups

Boys/Girls 16-17 RX’D
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots 20/14
30 cleans 135/95
20 muscle-ups

Boys/Girls 14-15 RX’D
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots 14/10
30 cleans 95/65
20 muscle-ups

Lower Extremity Adaptive RX’D/Scaled*
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots 14/10
30 hang cleans 115/75
20 muscle-ups

**Athletes who do not have an approved modification (section 6.0 of the Adaptive Athlete Policy) may choose to adjust any of the standards above and submit a scaled score. Athletes submitting a scaled score are free to create their own version of the test as long as the original rep scheme is preserved. Movements and loads may be modified to match the athlete’s ability. Athletes who do have an approved modification may submit their score Rx’d.

Vision Adaptive RX’D/Scaled*
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 thrusters 45/35
30 cleans 135/95
20 chest-to-bar pull-ups

*Athletes who do not have an approved modification (section 6.0 of the Adaptive Athlete Policy) may choose to adjust any of the standards above and submit a scaled score. Athletes submitting a scaled score are free to create their own version of the test as long as the original rep scheme is preserved. Movements and loads may be modified to match the athlete’s ability. Athletes who do have an approved modification may submit their score Rx’d.

Functional Bodybuilding Class

Super Hero Shoulders

4×25
Alternating Seated DB Shoulder Press

Giant Set
2×20
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×20
Cable High Rope Rotations (fly face pulls)
Cable Rope Front Raises w/Separation
DB Around The World (anterior focus/ I’s to T’s)
DB Around The World (lateral focus/ T’s to I’s)

Giant Set
2×20
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)