It’s the second week of the 2023 CrossFit Open! Our 23.1 scores are in and we’re excited for 23.2! This is the week that we’ve all been waiting for. The new movement to come to “The Open” – shuttle runs. They’ve been long awaited and for many years we didn’t know how CrossFit would do it, but after they tested it for the CrossFit Quarterfinals, they’ve finally figured out the solution. I hope you’re ready.
23.2 was announced as a part A & part B to get your taste buds going. There’s nothing like a 15 AMRAP paired with a max thruster to really test how your training compares.
So, what are you going to get? What are you going to hit this year? Let us know in the comments!
CrossFit Open 23.2 Workouts:
CrossFit Open 23.2 Workout (Rx’d)
23.2A:
Complete AMRAP 15 minutes:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
CrossFit Open 23.2 Workout (Scaled)
23.2A:
Complete AMRAP 15 minutes:
5 burpees to target
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee targets after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
CrossFit Open 23.2 Workout (Masters 55+)
23.2A:
Complete AMRAP 15 minutes:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
CrossFit Open 23.2 Workout (Masters 55+ Scaled)
23.2A:
Complete AMRAP 15 minutes:
5 burpees to target
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee target after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
CrossFit Open 23.2 Workout (Foundations)
23.2A:
Complete AMRAP 15 minutes:
5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
Setup & Equipment Needed for Open Workout #2
Tape to mark the floor.
- Pull-up bar.
- Barbell (45/35 lb)
- Bumper plates.*
- Collars. *
- Floor space
*The official weight must be recorded in pounds. If converting kilograms to pounds, round up to the nearest pound. Any weight increases with change plates must result in a whole number (no decimal points).
The Standards For Open 23.2
Prior to starting the test, follow the instructions in the movement standards for the burpee pull-up to find a pull-up bar of appropriate height.
You can read more from CrossFit.com on the exact standards here.
23.2A Workout Standards for the CrossFit Open 2023
For all categories, the workout is pretty similar for everyone.
First, you will need to start creating a shuttle run measuring 25 ft.
The pull-up bar may be in any configuration as long as the you; start each shuttle run behind the designated shuttle-run start line.
Once you’ve completed 23.2A, barbells can be moved or placed as needed to complete 23.2B.
Barbells may start pre-loaded to any weight.
Test 23.2A begins on the far side of the shuttle run, furthest from the pull-up bar. At the sound of the beep, run to the other side of the shuttle run and begin the first set of burpee pull-ups.
After completing 5 reps, complete 10 shuttle runs.
One shuttle run = 50 ft (25 ft down the field of play and 25 ft back). After the shuttle runs, return to the pull-up bar and complete 10 burpee pull-ups and 10 shuttle runs.
Then complete 15 burpee pull-ups and 10 shuttle runs. Continue in this fashion, adding 5 burpee pull-ups after each set of 10 shuttle runs until the 15-minute time cap.
How Do You Score Your CrossFit Open 23.2 Workout?
Your score for 23.2A will be the total number of repetitions completed by the 15-minute time cap.
Immediately after the conclusion of 23.2A (15 minutes), a 5-minute timer begins for 23.2B. Your score is the total weight in lbs loaded onto the barbell.
How Long Is 23.2 CrossFit Workout In Total?
Athletes have 20 minutes total for 23.2A AND 23.2B
23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round.
23.2B: Immediately following 23.2A, you will have 5 minutes to establish: 1-rep-max thruster (from the floor)
Unbelievable Tiebreak
There is no tiebreak for 23.2A. If you and another athlete is tied on the weight lifted in 23.2B, their score on 23.2A will be used as a tiebreak.
The athlete with more reps completed on 23.2A will win the tie.
In short, your score for 23.2A will count for a lot. The goal here is to go FAST, allowing you the most time to get the higher score possible for 23.2A.
23.2B Thrusters
A few important things to note:
- You can CAN wear gymnastics grips
- Collars must be on the outside of your plates
- You MUST lockdown at the top and head follow through
- You MAY receive assistance with the barbell
- For example, your judge or “friend” will be allowed to help you load the bar with the initial weight.
- You MUST start the Thruster rep from the ground and completed once you’re in the full lockout in the overhead position
- The head and shoulders must be behind the barbell in the fully extended overhead position.
You may attempt as many 1 rep max’s as they like in the 23.2B until they find their top weight as long as it’s in the time cap.
We’ve been waiting for the big weights to come out, and here it is! Let’s go!
In Summary
Be sure to head over to our ultimate strategy guide for 23.2 to get the best score your first time doing it or to improve your redo!
Get our free strategy guides emailed right to your inbox every week. These strategy guides consist of bonus content for the scaled divisions, additional strategies and tips that we develop throughout the weekend, and mental prep notes!
The only links you need for the 2023 CrossFit Open:
23.2
Blog: 23.2 Open Announcement: How To Watch It
Blog: 23.2 Open Workouts & Standards
Blog: 23.2 Open Strategies and Tactics
Blog: 23.2 Open Strategies for Scaled and Masters Athletes
Blog: 23.2 Open Strategy Re-do
23.1
Blog: CrossFit Open 23.1 Workout & Standards
Blog: CrossFit Open 23.1 Strategy & Tips
YouTube Video: CrossFit Open 23.1 Strategy & Tips
YouTube Video: CrossFit Open: 5 Stages of 23.1
CrossFit Season
Blog: Our Workout Predictions for the CrossFit Open Season 2023