Workout of the Day
A1) Rear Foot Elevated Split Squat
3 x 5-8 ea
A2) Pendlay Row
These 3 sets can be progressive for each movement, working up to something challenging for the rep ranges. Rest about 45-90 sec between movements.
The RFESS will be loaded suitcase style, with DB’s or KB’s. If you struggle with this movement, you might start with 1 implement on the inside arm and/or use a pvc pipe to help you with stability.
If you cannot maintain good trunk/spine position in the pendlay row, place risers under your plates to bring the floor up to you slightly.
18 Min for Quality and Load
1:00 Sandbag Bear Hug Hold
:30 sec ea DB Side Plank
:30 sec L-sit
Challenge yourself on the weight for the sandbag today, making sure you stay “stacked” and don’t sink or lean back.
For a heavy DB side plank, you will likely want to press the DB into position from seated and then move yourself into the side plank.
You can accumulate time as needed on the L-Sit or scale to a variation you can hold for 30 sec:
-Parallettes: straight legs > single leg straight > tuck
-Matador: straight legs > single leg straight > tuck
Come to Friday Night Fever tonight!! Heats are at 5:30, 6 and 6:30pm. It’s going to be a fitness party so come through and support the first wave of CFSBKers taking on 23.1.
CrossFit Group Class Programming Template (WK7/9)
Adam offered to tighten up all the loose bumpers to spec and loctite them as a gesture to the community! Here is him and Gus working through the 25s. Thank you, Adam!!!!
Should I do 23.1 scaled or Rx’d?
A lot of you looking at 23.3 might be on the fence about whether you should attempt this workout Rx’d or Scaled. Here are some scenarios and suggestions. Also make sure you’re aware of the test variations based on age and ability listed on the official score card. Good luck to everyone taking on 23.1!!!!
I have some toes to bars (strict or kipping) but 50 would take a long time to get through, potentially most of the workout. What should I do?
If you think you can complete the 50 toes to bars within the time cap I recommend you do the Rx’d version. You might surprise yourself with how far your get or how quickly you finish. The Open is a time to go for it and can be a great benchmark to reflect on for future efforts at the Rx division.
I have some toes to bars, but I’m definitely not getting through 50 of them. What should I do?
You’ve got 2 options here. Get through as much of the workout Rx’d as you can then transition to the scaled version and keep going. None of the reps beyond the Rx’d version will count for your Open submission but you’ll be able to benchmark an Rx’d division score and then still be able to get the rest of the workout in. Or you can do the Scaled version and try to crush it. Whichever version speaks to you most and whichever version you think will be the best test for YOUR fitness. Just make it clear to your judge if you’re doing version 1.
I don’t have muscle-ups!
This might not be as much of a problem as you’re worrying about. It’s going to be tough to get TO the muscle-ups in 14:00 and that’s what your goal should be. There is a tie break after the last power clean which will rank everyone who got that far but didn’t do a muscle-up (which will be a huge portion of the field). Get to the muscle-ups, and if you’re someone with the requisite strength (has some strict pull-ups and dips) see if a little Open magic will help you over the rings! TBH we’re a little surprised ring muscle-ups are in the Open as the trend recently had been to reserve ring muscle-ups for the next level of competition, but CrossFit never lets you sleep on things!