CrossFit Open 23.1

23.1AMRAP · 14:00

Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 ring muscle-ups

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Men: 20 lb ball to 10-ft target, cleans at 135 lb (61 kg)

Women: 14 lb ball to 9-ft target, cleans at 95 lb (43 kg)

Men: Hanging knee raises, 14 lb wall-ball, 95 lb clean, pull-ups

Women: Hanging knee raises, 10 lb wall-ball, 65 lb clean, pull-ups

Row must register 60 cals. Both feet contact bar between hands for T2B. Medicine ball must hit target at or above marked height.

Before: 5 sets × 3 Power Cleans from floor working up to 80% 1RM.

Pacing: Row at smooth 1100 cal/hr. Fast single cleans with aggressive hip turnover.

After: 3 sets × 12 GHD Sit-ups + 3 sets × 10 Barbell Good Mornings.

Nutrition: Surplus (+400 kcal). 2.0g/kg protein.

Before: Hip flexor stretch, ankle mobility, ring false-grip warmup.

Pacing: Row: steady 1000-1150 cal/hr. Toes-to-bar: 5s or 6s with short 3-5 sec rest. Wall-balls: 20+20.

After: 10 min easy row flush and thoracic extension on foam roller.

Nutrition: Maintenance calories, post-WOD whey + electrolytes.

Before: Dynamic arm swings, core activation, light 500m row.

Pacing: Pace row at 900-1000 cal/hr to preserve energy. Manage grip on toes-to-bar conservatively.

After: 15 min gentle incline walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.