23.1 CrossFit Open Workout & Standards

Written By Charleh Knighton | The Open

The 2023 CrossFit Open is officially here and the first workout was just announced.

The first open workout for 2023 has gone ROGUE with a 14.4 repeat. We’re excited to get after it and hope you are too!

Looking to get the best times in this year’s open? Be sure to sign up to receive our free open workout strategy guides!

23.1 Open Workout (Rx’d):

Complete as many reps as possible (AMRAP) in 14 minutes of:

60 calorie row

50 toes-to-bars

40 wall-ball shots

30 cleans

20 muscle ups

Female: 14-lb ball to 9-ft target, 95-lb cleans

Male: 20-lb ball to 10-ft target, 135-lb cleans

23.1 Open Workout (Scaled):

Complete as many reps as possible (AMRAP) in 14 minutes of:

60 calorie row

50 hanging knee raises

40 wall-ball shots

30 cleans

20 chin-over-bar pull ups

Female: 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-over bar pull-ups

Male: 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin over-bar pull-ups

23.1 Open Workout (Masters 55+):

Complete as many reps as possible (AMRAP) in 14 minutes of:

60 calorie row

50 toes-to-bars

40 wall-ball shots

30 cleans

20 muscle ups

Female: 10-lb ball to 9 ft, 65-lb cleans, muscle-ups

Male: 20-lb ball to 9 ft, 115-lb cleans, muscle-ups

23.1 Open Workout (Scaled Masters 55+):

Complete as many reps as possible (AMRAP) in 14 minutes of:

60 calorie row

50 toes-to-bars

40 wall-ball shots

30 cleans

20 jumping chest-to-bar-pull-ups

Female: 10-lb ball to 8 ft, sit-ups, 45-lb cleans, jumping chest-to-bar pull-ups

Male: 14-lb ball to 8 ft, sit-ups, 65-lb cleans, jumping chest-to-bar pull-ups

View all divisions here and grab your scorecard.

23.1 Open Workout (Foundations):

Complete as many reps as possible (AMRAP) in 14 minutes of:

60 strokes on the rower

50 sit-ups

40 wall-ball shots

30 cleans

20 push-ups

Female: 10-lb dumbbell, 12-in box

Male: 20-lb dumbbell, 12-in box

Grab your scorecard for the foundations division here.

23.1 Equipment, Movement & Standards:

Equipment Needed:

Tape to mark the floor
C2 rower.
Pull-up bar
Medicine ball* and target
Barbell, plates, and collars
Rings

Movements & Standards:

23.1 is a repeat of 14.4 with five movements in a 14 AMRAP.

Yikes. This one is going to be a spicy one.

Here's the low down.

Rowing

Rowing is a stable across the CrossFit Open and in your normal class. There should be no surprises here. You can get the full movement and best technique here.

There is the same standard movement across all devision apart from the foundations where you must pull strokes on the rower.

Prior to starting, you must read and follow the instructions on the floor plan as shown on the standards sheet provided.

The wall-ball target, pull-up bar, and rings may be set up in any configuration as long as they are at least 8ft away from the C2 rower and barbell.

The test begins with the athlete seated on the rower with hands of the handle. When filming your workout, this will become a crucial details.

Finally, after "3, 2, 1.... go," you must row for 60 calories with the rower counting up. Only when the rower reads 60 calories are you allowed to move onto the pull-up bar, and complete 50 toes-to-bars.

Toes To Bar (T2B)

Only the Rx'd, masters, and teenagers division will complete the toe-to-bar as the full movement. Scaled will perform hanging knee raises.

For the full toes to bar movement, you must start by hanging off the rig bringing your feet to the rig and both toes must touch the bar.

To complete the movement, when the leg are brought down, they must come back behind the bar

For scaled athletes to complete the hanging knee raises, you begin by hanging from the pull-up bar with arms extended (like the T2B). Heels must be brought back behind the bar, and knees brought up to stomach height, simultaneously.

Overhand, underhand, or mixed grips are all permitted.

Discover more about toes-to-bar progression here to absolutely crush this workout.

Wall Ball Shots

For wall balls, you must start in the squat position which is classified as your hip crease hitting depth below your knee thereby passing parallel.

With the wall ball in hand, you must throw the wall ball to the target by extending your arms.

Notably, the wall ball must pass the line clearly, as opposed to just touching the line in order for the rep to count.

Take note of the different heights for each of the divisions. Rx'd females will be expected to reach the 9ft target, while male will continue to hit the 10ft.

Rx'd will be expected to use a 14lbs (females) and 20lbs (males).

You can read more the ultimate guide to wall balls here.

Cleans

First and foremost, the cleans can be power or squat.

At 95lbs (female) and 135lbs (male), these are standard weights for the Open and recommended to go power.

Power cleans requires the athlete to pick the bar up from the ground, and lift into the front rack position.

The hip crease does not need to pass parallel in order to be a rep. You must clearly show the judge that your elbows are in the parallel position with your legs full extended to complete the rep.

You may drop the bar and perform singles.

Muscle Ups

In the muscle-up, the athlete must begin with our pass through a hang below the rings, with the arms full extended (with or without a false grip) and the feet off the ground.

The heels may not rise above the height of the rings during the kip.

For more support on how to complete ring muscle up, check out our blog article here.

Be sure to review the full standards carefully on your scorecard before starting!

If the athlete completes the round with time remaining, start a new round on the rower, and continue in the same fashion until 14 minutes have elapsed.The athlete’s score will be the total number of repetitions completed at the time cap.

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!

2023 CrossFit Open FAQ

How long does the CrossFit Open last?

The 2023 CrossFit Open lasts for 3 weeks, with the first workout announced on Thursday, February 16 and the final workout on March 02. The deadline to complete each workout is the following Monday at 5 p.m.

How do I submit my scores for the CrossFit Open?

CrossFit Open participants can submit scores directly from their Competition Dashboard, which they’ll get access to once registered.

How to register for the CrossFit Open?

Go to Games.CrossFit.com and under the Start button dropdown, click REGISTER. Participants may register at any time throughout the Open, ending March 02, but to have valid scores for all 3 workouts, they must be registered before 5:00 p.m. PT on Monday, February 16.

Who is the CrossFit Open for?

ANYONE can take part in the CrossFit Open, from beginners all the way to athletes destined for the CrossFit Games in Madison! There are 3 main divisions in the 2023 Open; Rx, Scaled and Foundations so everyone can give it a shot no matter what level they’re at. There are also various age categories as well as 16 adaptive athlete divisions.

You can read more about how this year's CrossFit season has changed in our blog article here.

What is the 2023 CrossFit Open Equipment List?

For the Rx’d and Scaled divisions, you’ll need dumbbells, two kettlebells, one barbell, standard bumper plates and collars, 24/20 inch box, pull-up bar, jump rope and floor space. For more details on specific weights and divisions, head over to the Games website.

You can also read the full equipment list and our predictions for the Open here.