Post-Open EMOM – squat & pull

3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
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Every :60 for 32:00 (8 sets of each):
1st: 2-3 squat clean singles
2nd: 3-9 unbroken strict pull-ups – band assist as needed
3rd: 2-3 squat clean singles
4th: :45 bike/row/ski @ moderate effort
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5:00-10:00 coach-led mobility

CrossFit Games Open 23.3

2 rounds as warm-up:
:30 relaxed hang from bar
10 alternating toe touches from plank
10 alternating prisoner reverse lunges
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12:00 movement prep – build to a snatch at or slightly above the bar you hope to get to in 23.3
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For time w/a 6:00 cap:
5 wall walks
50 double-unders
15 snatches, 95/65
5 wall walks
50 double-unders
12 snatches, 135/95
if you complete the entirety before 6:00, add 3:00 to make it a 9:00 cap to complete:
20 strict handstand push-ups
50 double-unders
9 snatches, 185/125
if you complete the entirety before 9:00, add 3:00 to make it a 12:00 cap to complete:
20 strict handstand push-ups
50 double-unders
6 snatches, 225/155
*this will be a 6:00 workout for nearly everyone registered

OR if not registered…

AMRAP in 9:00:
1-2-3… wall walks
10-20-30… double-unders
20 alternating DB snatches, 50/35
*so 1/10/20, 2/20/20, 3/30/20, and so on…
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5:00-10:00 coach-led mobility

Weightlifting tech & other things

3 rounds easy:
10 pvc passthroughs
5 pvc overhead squats
10 alternating toes-to-touches from plank
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Every :60 for 10:00 (10 sets):
1 hang clean pull from just above the knees
1 hang clean from just above the knees
1 jerk
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3 sets:
3:00 bike/row/ski
:60 plank on ground or supine plank
3:00 bike/row/ski – different from the 1st
:60 top of glute bridge hold or wall sit
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bis/tris!

Partner AMRAPs

10:00 dynamic mobility work – coach-led
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For reps w/a parter:
10:00 of [5 pull-ups + 10 push-ups + 15 air squats]
5:00 rest
10:00 of [20 row calories + 40 double-unders]
*partners trade off all work as desired w/only 1 working at a time
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bis/tris/abs of choice or easy walk cool-down

Weightlifting + barbell couplet

2 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
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Every 2:30 for 15:00 (6 sets):
2 snatch-grip deadlifts, moderate/tough & solid w/reset on ground between reps
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10-8-6-4-2 for time w/7:00 cap:
Power cleans
Shoulder-to-overhead
*select a moderate weight you think will still allow you to finish under the cap
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5:00-10:00 coach-led mobility

Gymnastics skill + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-arm hang from bar
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Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
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15:00 @ moderate effort:
1 lap around the gym bear crawl
1 lap around the gym tough Farmer’s walk
:30 hollow hold or hollow rock
:30 top of glute bridge
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5:00-10:00 coach-led mobility