Workout of the Day

23.2 Open Active Recovery

30 minute EMOM
Min 1: 12 Cal Row
Min 2: 10 Cal Bike
Min 3: Rest

WODprep Strategy Top Tips:

If you hit 23.2 hard, then I bet you’ll be ready for some 23.2 active recovery time. Don’t worry, we got you.

Here’s a nice easy, zone 2 number to chip away at. If you find the cals are too much for you, then lower the number down to a more manageable pace. You’re looking to have 5 seconds rest (basically the transition) between EMOM.

The pace you’re looking to hold is one where you can still talk to a friend as you move through the 30 minutes. The idea is to get your body moving and the blood flowing. This will aid recovery and get you back in the game quicker.


In this video, we cover our top 5 strategies for optimal recovery, from LEAST IMPORTANT to MOST IMPORTANT! Here is a quick rundown of what we discuss…

Recovery is not just what you do in the 30 minutes after a workout. Conventional ‘recovery tips’ tend to focus on a very short post workout period and are focused on thinks like ‘do a cool down’, ‘do some stretching or mobility’, and ‘get protein right away.’ These are all fine, but do not really address the bigger recovery picture.

True recovery is a much longer process in which your body takes all the stress you just put it through and rebuilds itself stronger. Your energy systems, cardiovascular system, nervous system, muscles, bones, joints, and brain all need resources and time to properly recover.

The only links you need for the 2023 CrossFit Open:


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



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

Blog: 2023 CrossFit Season Changes You Can Expect

Blog: Top Tips for 2023 CrossFit Season


Follow us on social media for real-time tips and updates on the 2023 CrossFit Open:






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