The 2023 CrossFit open starts on the 16th of February.
A workout will be released each Thursday for 3 weeks and you have until the following Monday to complete the workout and submit your score. Each workout will have 3 levels Rx, Scaled and foundation and for each workout you can select the level which suits your ability. We will be running the open workouts on Fridays from 16:30 onwards
to find out more information and sign up click the button.
Monday
EMOM x 10
3 Hang Power snatch
Back squat
4 x 5 50X0 (one set every 3 minutes)
3 sets
8 Good mornings
6/6 weighted step ups
Tuesday
Every 3 minutes x 5
5-10 Dips
5-10 Chin ups
4 sets
Floor press 6-8 reps
Chest supported row 8-12
3 Sets
15 tricep push downs
12 Hammer curls
Wednesday
5 Rounds
2 Minute Row
2 Minute Skipping
2 minute Ski
Thursday
Hang squat clean 3-3-3-3-3
EMOM x 15
Min 1 - 10-15 Thrusters (45/30kg)
Min 2 - 10-15 Toes to bar
Min 3 - 10-15 Calorie Echo bike
Min 4 - 10-15 Kettlebell swings 24/16kg
Min 5 - 10-15 Burpees
Friday
Bar Muscle up practice
Every 4 minutes x 4
400m Run
12 Power Snatch
8 Pull ups
Saturday
In teams of 3
9 minute AMRAP
Sled push (change every 12.5m)
3 minute Rest
9 minute AMRAP
DB Hang clean and press (change every 8 reps)
3 minutes Rest
9 minute AMRAP
Burpee Box Jump over (change every 7)
Hyrox
Monday
3 Rounds
Every 3 minutes perform one round
Round 1 - 30/24 Cal bike
Round 2 - 400m Run
Round 3 - 30/24 Cal ski
Round 4 - 25 Wall balls 25 Russian swings
Wednesday
5 Rounds
2 Minute Row
2 Minute Skipping
2 minute Ski
Friday
3 Rounds
3 minute AMRAP 400m run Max Burpees Rest 1 minute 3 minute AMRAP 500/400m row Max Wall Balls Rest 1 minute 3 minute AMRAP 500/400m Ski Max Farmer Carry Rest 1 minute
Weightlifting
Tuesday
Snatch
Thursday
Clean & Jerk
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