CrossFit One World – CrossFit

Warm Up (No Measure)

3 rounds for quality of:

12/9 Row Calories

12 Alternating Leg V-ups

9 Barbell Good Mornings, 45/35 lbs

6 Barbell Back Squats, 45/35 lbs

1x [ Ring Support Hold, 15 secs + Ring Dip Hold, 15 secs ]

23.1 Specific Warm Up

For quality:

12 Row Calories (4 reps easy/4 reps moderate/4 reps cal hard)

6 Toes-to-bars or Hanging Knee Raises

6 Wall Balls

6 Power Cleans (3 touch-and-go + 3 quick singles)

3 Ring Muscle-ups or Pull-ups

— Rest 1:30 —

9 Row Calories- goal pace

6 Toes-to-bars or Hanging Knee Raises

6 Wall Balls

6 Power Cleans (3 touch-and-go + 3 quick singles)

3 Ring Muscle-ups or Pull-ups

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb

CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb

CrossFit Games Open 23.1 Foundations (AMRAP – Reps)

14 minutes of:
60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups

F: 6lb ball to 9ft target, 35lb cleans*
M: 10lb ball to 10ft target, 45lb cleans*

*The load is a suggested starting point.
If you are completing all of the tests in
the foundations division, you are free to
decrease or increase the load as your skill
level allows.

CrossFit Games Open 23.1 Masters RX (Ages 55+) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 10lb ball to 9ft target, 65lb
M: 20lb ball to 9ft target, 115lb

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