Workout of the Day

Open Test 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (155/225 lb)

Notes
Check out yesterday’s post on this workout for some initial thoughts. We’ll spend plenty of time warming up the snatch and reviewing efficient wall walk technique before getting after this final Open workout today! Get stoked. Click here to see the full standards and masters & scaling options.

CrossFit Group Class Programming Template (WK9/9)

Coach David takes on 23.3!

Theme Week 3: Arts & Farts & Crafts!

Draw a coach! We’ll provide paper and art supplies for you to draw a CFSBK coach and we’ll post them all at the front of the gym!

Extracurricular Open Week 3: Dress like a coach

Break out the fake tattoos and No Bulls to do some CFSBK cosplay! We had some incredible costumes last night hope to see more today!

Workout of the Day

If you’re doing the 23.3 tomorrow back off weight on the strength. For the Metcon perform consider 8 box jumps instead of 4 burpees to save your shoulders.

STRENGTH

A1) Rear Foot Elevated Split Squat
3 x 5-8 ea

Notes:
Can be progressive, aim to go heavier or complete more repetitions than last week on at least 2 of your sets.

A2) Pendlay Row
3 x 8

Notes:
Heavier than last week! Don’t forget about the 2.5# and fractional plates.

PARTNER METCON

AMRAP 16 MIN
4 Strict Burpees
22/16 Cal Row
4 Strict Knees to Elbows
22 Air Squats

Notes:
Partners will take turns completing each movement, “you go, I go” style. For example in a female/male pair: Partner A does 4 strict burpees, then Partner B does 4 strict burpees. Partner A rows 16 calories, Partner B rows 22 calories. Etc.

On the Knees to Elbows, the athletes heels may not cross behind the plane of the pull-up bar at the bottom of the rep. Control the descent. Arms stay straight throughout and goal is knees to the elbow joints (not triceps).

Scaling:
Strict Burpees –> Push up from Knees
Row –> if pushing over 1:15, scale a few calories back
Strict KTE –> Strict Knee to Chest

CrossFit Group Class Programming Template (WK9/9)

Aaron drew this beautiful picture of the coaching staff for this week’s Arts & Crafts Theme Week!! Draw something at the front desk this week!

23.3 Initial Thoughts

For the vast majority of us this is gonna be a quick one which is nice because we can take our time really warming up the snatches and practicing the wall walks. If you think/know you won’t complete the first portion think of it as a race to see have many reps you can squeeze out in the time frame. Here are some additional thoughts:

Wall Walks
Here you just need to move efficiently, breath intentionally and try to not.stop.moving.

Double Unders
If these are a breeze for you go for the biggest sets you can, unbroken ideally. If you and double unders have a complicated relationship remember to keep your composure but fight for reps. When in doubt… spin the rope faster! You can do this!! Align your Double Under Chakras and get after it.

The Snatches
If weight 1 seems light to you, plan for touch and go reps that keep your form clean. If you’re doing three sets, perform 6-5-4 reps, for two sets perform 8-7 or 10-5. Have a gameplan but go on feel too, if the bar feels light strike while the iron is hot. If weight one is going to be a fight, or more than you can cycle just hit steady singles and be Extra diligent about your set up for every rep. As you fatigue, make sure you’re not just pulling the bar harder off the floor but just as importantly pulling yourself UNDER the bar into the receiving position. This is easier than pulling the bar higher!!

If you’re getting past the first segment its because you’re really fit and can throw around 95/135 pretty comfortably.

Strict HSPUs
If you make it here congratulations, we’re so glad to have you. Strict HSPU capacity is highly variable and at that point you’ll know what your capable based on how you’re feeling. Don’t crash down onto your head,

Scaled
If you’re scaling its likely because of the double unders or the snatch weights (or both!). In either case I think you have a better chance of getting into the 2nd phase than most people so this is going to be a fun workout to hammer through. Make sure you’re familiar with the specific standards for every movement like the hand release push-ups and modified wall walks.

Full Standards and Scorecard

Workout of the Day

A reminder that this evening’s classes will have guest coach Cody Mooney at the helm! Cody has over a decade experience coaching CrossFit and has competed at the CrossFit Games multiple times!! 

STRENGTH

A1) Deadlift
6-4-2-6

A2) Dumbbell Z Press
3 x 6-10

Notes:
Rest about 1 min between exercises.
Go heavier on both lifts than what you did last week.
For the deadlift we will use wave loading. Use your numbers from last week to guide your starting point and then increase load for each work set as the reps decrease. The final set is intended to be the same or heavier than the first.

Here is an example:
warm up in 2-4 sets: 115×10, 145×5, 160×3
work sets:
180×6
195×4
210×2
190×6

METCON

For Time:
50/40 Cal Bike
40 Russian KB Swings
30 Ball Slams
20 Wall Walks

Notes:
There is a 13 min time cap on the workout.
Intent is that the bike takes less than 4 minutes. Scale accordingly (40/30 cal).
For the wall walks, the full ROM in the 2021 Open was both hands touching a tape line 10″ from the wall. Consider using that as a guideline for yourself today!

Wall Walk Scale:
A. 10-15 reps, full ROM
B. 10-20 reps, partial ROM
C. 10 reps of a 5 second wall-facing hollow inversion hold (feet to wall, hands stay stationary)
D. 10 reps of a 5 second box piked handstand hold

CrossFit Group Class Programming Template (WK9/9)

Yu, Rachel and Caleb all completing good reps on a 23.2B Thruster attempt

THEME WEEKS & THE EXTRACURRICULAR OPEN

Week 3 is upon us! Get your creative juices flowing as its arts & crafts week. Draw a CFSBK staffer with the supplies located at the front of 597 and we’ll post it up. We want to see everyone take a crack at drawing a coach. For the Extracurricular Open the final wee’s challenge is to dress like a CFSBK coach. The Best dressed at Friday Night Fever OR Saturday Group classes gets 5 free classes or any 2 pieces of CFSBK merch on the house! Will you shave your head like coach Steph to get those free classes?!

Theme weeks

• Week 1: CFSBK (Evil) Spirit Week! A sea of darkness known as CFSBK imposes over the Open on week one! Wear all black and if you have a black CFSBK Skull and Bones shirt, rock it!
• Week 2: Rainbow Explosion Week! Wear alllll the colors and patterns! This is your week to channel your inner Coach Katie and rock the flashiest or loudest gym wear you have.
• Week 3: Arts & Crafts Week! Draw a coach! We’ll provide paper and art supplies for you to draw a CFSBK coach and we’ll post them all at the front of the gym!

The Extracurricular Open
Weekly challenges for members to flex their creative muscles through the Open!

• Week 1: CrossFit Open Haiku “The CrossFit Open. Poetry and sweat abound. Can you lift our souls?”
• Week 2: Best Dressed In connection with Rainbow Explosion week, who was the most EXTRA?!
• Week 3: Dress like a coach! Break out the fake tattoos and No Bulls to do some CFSBK cosplay.

23.3 ANNOUNCED TODAY AT 3PM

See what the final workout for the 2023 CrossFit Games Open will be live on CrossFit Game’s Youtube page starting at 3pm.

Workout of the Day

STRENGTH

Weighted Chin-Up
5-3-1-1-1

Notes:
Find a 1 Rep Max!
If you don’t have bodyweight chin-ups yet, and are relatively close to getting one, partner up with someone in class and do 5 sets of 2-3 partner-assisted reps, resting at least 1 min between sets.
If you are in the process of building your chin-up foundation, then do 5 sets of 3-5 difficult band or foot assisted reps.

METCON

Every 3 Min x 4 Rounds:
10 Horizontal Ring Rows
10 Alternating DB Front Rack Reverse Lunges @ 50/35/20# each hand
Max Reps Double Unders until 1:30 mark of each round

Notes:
You will have 1:30 to work, 1:30 to rest.
If you cannot do 10 horizontal ring rows in 1-2 sets when fresh, then adjust the angle of your body / foot placement to something challenging but manageable for 1-2 sets. Keep your feet in the same place each round.
Today is a great day to practice double unders if you don’t have them, yet!

CrossFit Group Class Programming Template (WK9/9)

Nic is new to CFSBK and has shown up to throw down every Friday Night Fever! Make sure to welcome him to the community!

The final Theme Week and Extracurricular Activities for the 2023 Open!

Looking to buy, sell or rent a property? Reach out to Lauren!

Workout of the Day

STRENGTH

Front Squat
5×3

Notes:
Aim to go heavier than two weeks ago’s 4×4 (2/14/23).

PARTNER METCON

AMRAP 10:00
6 Squat Cleans @ 135/115/95/65#
9 Ring Dips

*While 1 partner completes 1 round of work, the second partner is rowing for calories.

Notes:
The team score is both rounds completed AND calories rowed in 10 minutes.
Each individual round should not take much more than a minute. Scale weight on the bar, ring dip volume, or method.
Putting together all the work we’ve done on clean technique this cycle, now we’ll cycle reps under fatigue. This should be a moderate weight, something that feels like an RPE 6/10 when you’re fresh.
Ring dips may be kipping or strict, and the prerequisite for doing them today is 6 full ROM matador dips and a 10 sec mature bottom of ring dip hold.

CrossFit Group Class Programming Template (WK9/9)

Guest Coach this Thursday: Cody Mooney

We have a special surprise with 2x CrossFit Games athlete Cody Mooney guest coaching this week’s Thursday evening classes. Cody will be jumping into coverage occasionally to help out at CFSBK. Check out his bio below!

Week 2 Leaderboards!

Week 2’s leaderboards are live! Check them out and see some of the amazing score put up by CFSBKers!!!

Overall Leaderboard

Women’s leaderboard

Men’s Leaderboard