CrossFit Open 23.2

2 rounds as warm-up:
:30 relaxed hang from bar
10 alternating toe touches from plank
10 alternating prisoner reverse lunges
+
10:00 movement prep
+
23.2
+
5:00-10:00 coach-led mobility

Weightlifting tech & other things

3 rounds easy:
5 pvc behind-the-neck presses
5 pvc overhead squats
5 pvc snatch balances
+
Every :90 for 15:00 (10 sets):
1 hang clean from anywhere above the knees
1 hang clean from just below the knees
1 clean
+
3 sets:
3:00 bike/row/ski
:60 plank on ground or hollow hold or V-ups
:60 med ball or sand bag bear hug hold (no carry/movement, just hold)
+
bis/tris!

Partner extravaganza!

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00 w/a parter:
20 pull-ups
25 double-unders
30 box step-overs
35 double-unders
40 calories
45 double-unders
*partners trade off all work as desired w/only 1 working at a time
+
bis/tris/abs of choice or easy walk cool-down

Hinge strength + sprint chipper

2 rounds as warm-up:
10 pvc passthroughs
10 pvc good mornings
10 pvc squats – back or overhead
+
Every 2:30 for 15:00 (6 sets):
3 snatch-grip deadlifts, moderate & solid w/reset on ground between reps
+
For time w/7:00 cap:
35 power cleans, light up to 95/65
35 bar-facing burpees or strict handstand push-ups
+
5:00-10:00 coach-led mobility

Gymnastics tech work + aerobic recovery

For completion as warm-up:
15m toe walk
15m heel walk
15m walking lunges
:60 relaxed 2-arm hang from bar
+
Every :60 for 15:00 (5 sets of each):
1st: upper gymnastics press tech
2nd: upper gymnastics pull tech
3rd: jump rope tech
+
15:00 @ moderate effort:
1 lap around the gym plate overhead carry
1 lap around the gym tough Farmer’s walk
:60 plank on ground
60 single-unders
+
5:00-10:00 coach-led mobility

Squat/pull intervals + lunge/calorie intervals + accessory

2 rounds as warm-up:
10 slow alternating bird dogs
10 slow alternating dead bugs
5 air squats w/alternating single-arm reach overhead
+
5 sets:
:60 of [2 light/moderate overhead or front squats from the ground + accumulate steady strict pull-ups or tough ring rows in remaining time]
:60 rest
+
3 sets for reps:
3:00 of [400′ shuttle run (8 x 25′ out & back) + 50′ dual DB @ shoulders walking lunges (25′ out & back) + max in remaining time calories]
:60 rest
*your choice overhead/shoulders/sides on the lunges
+
3-5 sets:
8 alternating DB curl & presses
:30 hollow rock – emphasis on low back pressed into ground
OR
mobility work
*both if time allows