Read the “Redo” strategy guide because I wasn’t satisfied with my initial score. Went from a score of 108 to 120 (Rx) by trying to do the burpee pull ups at a speed of 6-7 sec/rep (which I actually maintained pretty consistently) and focused on counting my steps during shuttle runs to keep my mind from focusing on the exhaustion. Happy with an improvement of 12! Was very glad to finish the 25 burpee pull ups and move on to the shuttles. Thanks for the great tips!!!
As a first timer, 65+ scaled, your advice on the walk-in burpee as well as the turn around facing the same wall on the schuttle runs will definately help. Much appreciated.
I'm in the Women's 55-59. 23.1 tips were awesome. I don't have MUs, I did fast single TTB and they were actually more efficient than the young guys doing big sets. They were resting when I was still going. I finished 198th in my division. Won't be doing this one until Monday, but it should be fun!
Done! - Note: American Football Receiver Gloves RULE in this workout. I usually prefer no-finger-hole grips - gloves don't protect as well, and you can really get locked in once the straps are over the bar - but here, I didn't want to worry about flicking my grips for every rep, and the tacky surface definitely helped. - Big mistake on 23.2a was that I wasn't 100% sure about where I was supposed to run and do my burpees. It was a complicated setup with running lanes at 90° to the pullup stations, and I ended up missing the starting buzzer, then running to the wrong station, then to the wrong lane and nearly bumping into someone. I got straightened out eventually, and I don't think I actually lost more than a rep or two - but it kind of got in my head. Got 113, which was frustrating, I was aiming for 125, and my heart rate wasn't even as jackede as I should have been. - I used a supinated grip all the way through. Worked perfectly, very little fatigue - though I also paced a bit too conservatively. - Some where during 23.2a I started to get the hang of using a "box jump arm swing" - REALLY wish I'd got that part down earlier. Makes a BIG difference! - 23.2b, made up for the weak show on 23.2.a. I had my "safe bet" bar @134 lbs set up and waiting and plenty of material and help as I built up: 157, failed 179, backed off to 168 and made it. (Pity I didn't take a stab at 176, didn't have the right fractionals there.) - TBH, I think my knees were a little soft on the 168 thurster, but my judge didn't no rep me, so ... I guess I'm ... OK? Maybe I just started pushing too early and still had some knee lock-out left at the top? Very, very tricky to judge and execute, particularly for us armatures.
I always use your tips man... Great insight. 47 years old, 2 year post op total hip replacement. 196 on 23.1 scaled, 142 and 155# on 23.2. As a former "runner" I love the cardo workouts. Started CF in 16' made good progress then boom, hit with hip pain. Battling back, I know I won't get close to my old weights, but chugging along. I love the small tips you give, I always use them. Great job explaining all points!!!!
This was great. As 56yr old, recovering from shoulder injury, I wanted to RX this. The burpee step up (Hyrox style) worked a treat and I literally close gripped the bar from either side and threw my chin over. It worked a treat! Thanks
Thanks for all the tips steady pace got me to 100 reps and 187# thanks for the change plates idea! Now starting to wonder about all the skills left for 23.3.
Thanks to you and the team for putting this together! I listened on the way to the box for the 6 AM class and the tips helped a lot. I did have a problem pivoting on the correct foot the last rounds of shuttles when I was tired because at that point I was just happy I was moving at all!
I appreciate the recommendation to step up in the burpee (alternating) and the immediate release once the chin is over the bar. Also going to try the tips for foot/hand placement on the turns, it looks smoother than what I normally do so hoping it will save energy and improve efficiency!
It is my first year doing the open. I have been doing crossfit for just over a year. I got 101 and 77kg on a second attempt first was 96 and 70kg. For 23.1 I got 154. Both in Rx
@wodprep Ben you legend, super tips, thank you. I'm definitely following the burpee layout and reverse pull up strategy, makes so much sense. Big respect from South Africa, cheers!
Masters female 63 years young. I'm going to use the hint to touch the bar with the back of my hand and not looking at the bar. Great ideas for scaled. Thank you. I keep trying my best.
Thanks for ALL OF THIS!! Didn’t push the shuttle as hard as I should’ve and scored low (118) but I did PR and probably could’ve jumped 10 more pounds in the Thruster (170#). I redid it today trying to push harder on the shuttle but I’m under the weather and it SHOWED!! Didn’t do as well in the redo but relatively happy with my original score - assuming I stay in the top 10% 😬🫣😳
I was waiting for your video! Always so helpful and easy to understand! Going to try chin-ups for sure and then probably switch to kipping pull-ups. Women’s 45-49 age group. Going to do the workout now! 💪🏽😃
I’m going to attempt stepping up from the burpees to save some energy! I’m going to mess around with changing my grip on the pull-up bar as well. Thank you for all the pointers:) Best of luck to everyone!
dropping from the bar is a good shout, never thought of that, will help with muscle fatigue. Gutted Thrusters is a 1RM, could be a worse lift for me, my mobility is a joke with thrusters
Thanks Ben 😁 great hints 👍 women’s 55-59 scaled; definitely going to try to not look up and touch the bar with the back of my hands during burpees 😁 will try to do the turns during the shuttle runs but am so unco that I’ll probably stuff them up 😂😂😂
Thank you for your helpful videos! I watch your strategies every year for the open! I’m wondering, when it comes to the score, which ranks higher when entering a registered score? I’ve done 23.2 twice (I won’t be doing it again). My first attempt I got 7 less reps on A but 7 more pounds on B. I’m not sure which to enter.
Brilliant tips that I'll be using tonight. Are we 100%sure supinated hands/chin up is allowed? Does say pull up in the standards. Thanks for all the great tips Ben.
I really want to know this as well. Where is the definition of "pull up" coming from for the open? Standards don't discuss pronated/supinated or hand position as far as I can tell, but personally I've always defined a pull up as chin over bar with a pronated grip. While I want to do the chin ups I need to be sure before I try it in the workout/explain to the judge since the standards don't seem clear to me (and likely the judges too!)
The movement standards explicitly state: "• Any style of pull-up is permitted." page 5 games-assets.crossfit.com/s3fs-public/2023-02/CFG23%2023.2%20Scorecard_Rx-Scaled_98tuyftf.pdf
@@rather-reverend I know, but does crossfit consider a chin up a "style" of pull-up or does style instead refer to strict vs. kipping vs. butterfly? I've never heard of a chin up being a style of a pull-up, but I hope it is.
Everyone should start with a LIGHT thruster weight, just like Khrennikov did. It will help you “reset” the system, will greatly improve ALL the subsequent lifts you do, and will only cost you a few seconds. Trust me, this tip helped me TREMENDOUSLY on 18.2a.
Hi from Geneva, Switzerland. Great tips and did you your arm movement to receive the wall ball.. 158 @23.1...burn out on the wall ball led to fatigue on the clean.... for the 23.2, I will write the strategy tips in bold letters and place them in front on the burpee line.. Good luck everyone reading
Greetings from La Chaux des Breuleux! (We live in Winterthur but we're on vacation in Jura. I was going to do my workout in La Chaux-de-Fond, but they're out of space. Hopefully I can do 23.2 in Biel.)
Thanks for your strategy guides WODPrep!! One question: if the bar height is a bit too high, is it better to stay on the hard ground & jump more, or put down a mat that absorbs a bit of your push-up from the burpee & more effort to jump?
I’m not thrilled with my reps, but my lift was ok. I heard that the lift is where we’re going to be judged and the reps is the tie breaker. My body was shaky afterwards, I don’t know if I want to try it again.
I perform the open from my garage. My ceiling height though is too low to allow full height pull ups. How can I complete this workout RX? Burpee into a Jump to target then a pull up ?
Need advise - I reckon I can get through first two rounds at RX level... on the other hand fairly confident I will do very well on scaled... Which should I do? Is getting through a quarter or half of RX better than finishing it at scaled?
@@determin3r my main question is it worth getting through first two rounds of RX and maybe failing at round 3 (my pull ups are very weak, only got my first strict pull up a week ago) - as opposed to getting through the entirety of scaled?
@@hurfar_1 Well, as with everything it's up to you. I personally always challenge myself with harder variations (23.1 was the first time ever I did more than 10 toes to bar). Maybe you can try both Rx and Scaled and see for yourself.
2023 CrossFit Open 23.2 Strategy & Tips: wodprep.com/blog/top-crossfit-open-23-2-strategies-tactics/
Read the “Redo” strategy guide because I wasn’t satisfied with my initial score. Went from a score of 108 to 120 (Rx) by trying to do the burpee pull ups at a speed of 6-7 sec/rep (which I actually maintained pretty consistently) and focused on counting my steps during shuttle runs to keep my mind from focusing on the exhaustion. Happy with an improvement of 12! Was very glad to finish the 25 burpee pull ups and move on to the shuttles. Thanks for the great tips!!!
As a first timer, 65+ scaled, your advice on the walk-in burpee as well as the turn around facing the same wall on the schuttle runs will definately help. Much appreciated.
I'm in the Women's 55-59. 23.1 tips were awesome. I don't have MUs, I did fast single TTB and they were actually more efficient than the young guys doing big sets. They were resting when I was still going. I finished 198th in my division. Won't be doing this one until Monday, but it should be fun!
Appreciate the strategy of burpee "walking" into the bar and jumping up as well as the changing grip.
The turn around tip is legit!! I just did shuttle runs earlier this week and made that mistake 😂 but now I know!!!
Done!
- Note: American Football Receiver Gloves RULE in this workout. I usually prefer no-finger-hole grips - gloves don't protect as well, and you can really get locked in once the straps are over the bar - but here, I didn't want to worry about flicking my grips for every rep, and the tacky surface definitely helped.
- Big mistake on 23.2a was that I wasn't 100% sure about where I was supposed to run and do my burpees. It was a complicated setup with running lanes at 90° to the pullup stations, and I ended up missing the starting buzzer, then running to the wrong station, then to the wrong lane and nearly bumping into someone. I got straightened out eventually, and I don't think I actually lost more than a rep or two - but it kind of got in my head. Got 113, which was frustrating, I was aiming for 125, and my heart rate wasn't even as jackede as I should have been.
- I used a supinated grip all the way through. Worked perfectly, very little fatigue - though I also paced a bit too conservatively.
- Some where during 23.2a I started to get the hang of using a "box jump arm swing" - REALLY wish I'd got that part down earlier. Makes a BIG difference!
- 23.2b, made up for the weak show on 23.2.a. I had my "safe bet" bar @134 lbs set up and waiting and plenty of material and help as I built up: 157, failed 179, backed off to 168 and made it. (Pity I didn't take a stab at 176, didn't have the right fractionals there.)
- TBH, I think my knees were a little soft on the 168 thurster, but my judge didn't no rep me, so ... I guess I'm ... OK? Maybe I just started pushing too early and still had some knee lock-out left at the top? Very, very tricky to judge and execute, particularly for us armatures.
Thank you for this video. Retested today, followed your advice and my score improved by ten reps in part a and twenty pounds in part b to 117/155. ❤
I always use your tips man... Great insight. 47 years old, 2 year post op total hip replacement. 196 on 23.1 scaled, 142 and 155# on 23.2. As a former "runner" I love the cardo workouts. Started CF in 16' made good progress then boom, hit with hip pain. Battling back, I know I won't get close to my old weights, but chugging along. I love the small tips you give, I always use them. Great job explaining all points!!!!
This was great. As 56yr old, recovering from shoulder injury, I wanted to RX this. The burpee step up (Hyrox style) worked a treat and I literally close gripped the bar from either side and threw my chin over. It worked a treat! Thanks
Thanks for all the tips steady pace got me to 100 reps and 187# thanks for the change plates idea! Now starting to wonder about all the skills left for 23.3.
Once again - amazing tips. Did the workout today and scored 135 reps RX with 215lb thruster.
Thanks to you and the team for putting this together! I listened on the way to the box for the 6 AM class and the tips helped a lot. I did have a problem pivoting on the correct foot the last rounds of shuttles when I was tired because at that point I was just happy I was moving at all!
THX again Ben, this is pure gold!!! I would never have thought on chinups ... I feel well prepared for the battle, now!
I appreciate the recommendation to step up in the burpee (alternating) and the immediate release once the chin is over the bar. Also going to try the tips for foot/hand placement on the turns, it looks smoother than what I normally do so hoping it will save energy and improve efficiency!
Last week’s score 180 50-54 men’s division. Thanks again for the information
It is my first year doing the open. I have been doing crossfit for just over a year. I got 101 and 77kg on a second attempt first was 96 and 70kg. For 23.1 I got 154. Both in Rx
Thank you. Using your arms to jump to the bar like yo would do in a Box jump. Droping from the bar. Definitely helpful tips.
Wow thank you very much!! Your tips really helped me!! I made a result that I'm really happy with and I'm sure it's thanks to you :)
@wodprep Ben you legend, super tips, thank you. I'm definitely following the burpee layout and reverse pull up strategy, makes so much sense. Big respect from South Africa, cheers!
Thanks for the tips. I used the chalked hands and it worked like a charm. My endurance got the best me but got 111 reps and 197 lb thruster Rx.
Thanks a lot. The burpee pull-ups are very helpful for me.
Thanks for the tips. Very helpful. I did scaled and appreciated the burpee target tip.
The placing hand chalk marks is a pretty nice tip, and the step up from the burpee is huge. Great video man, thanks!
Thank you very much! Very well explain! tip of the burpee is exellent!🤘
Masters female 63 years young. I'm going to use the hint to touch the bar with the back of my hand and not looking at the bar. Great ideas for scaled. Thank you. I keep trying my best.
Suppinated grip ... I'm close to pull ups... going to have to give that a test run. Thanks Ben
Thanks for ALL OF THIS!! Didn’t push the shuttle as hard as I should’ve and scored low (118) but I did PR and probably could’ve jumped 10 more pounds in the Thruster (170#). I redid it today trying to push harder on the shuttle but I’m under the weather and it SHOWED!! Didn’t do as well in the redo but relatively happy with my original score - assuming I stay in the top 10% 😬🫣😳
I was waiting for your video! Always so helpful and easy to understand! Going to try chin-ups for sure and then probably switch to kipping pull-ups. Women’s 45-49 age group. Going to do the workout now! 💪🏽😃
Great tips! For me both the arm swinging and the switching of grips were very helpful. I got a 115 rep 175lb RX score , which was good for me.
Well learnt something new for the pull up thanks mate
I’m going to attempt stepping up from the burpees to save some energy! I’m going to mess around with changing my grip on the pull-up bar as well. Thank you for all the pointers:) Best of luck to everyone!
thank you for all the tips!
Thanks for the sound advice - much appreciated. Will be putting this into practise tomorrow 💪
Thanks for the thruster movement instructions. I didn’t know movement had to be smooth, no jerk
Your videos are always the best! Thanks a lot! 💪
Thanks Ben! You tips have been truly helpful.
Such a dependable channel. Thanks!
Always great advice and tips that only Ben identifies to help me get my best score!
Thank you for the tips.
Great stuff Ben. Thank You. Really like the pull up additional grips.
Just getting started and thanks for the explanation , and the full details of what to do
Thank you so much for your work. It really helps me so much.
Tried to incorporate as much as I could. Did it RX'd and got 111 reps on part A and hit 125 lbs on Part B.
Thanks you so much Ben for all those tricks !! So useful like every video.
Such good stuff here. Thanks Ben
Thanks, Ben!
As always helpful and great tips 💪
Definitely will apply those pullup burpee techniques
Thank you 🙌🏻♥️
Awesome - thank you
Really helpful and great tips!!! Thanks Ben!!!
Thanks for the chin up reminder..had forgotten about these
Great video, thank you 😀! It favorite parts were the line marking where to place you’re hands and having the correct bar height.
best tips as always! thanks
Thanks a lot Wod team
Really appreciate it Thanks!
dropping from the bar is a good shout, never thought of that, will help with muscle fatigue. Gutted Thrusters is a 1RM, could be a worse lift for me, my mobility is a joke with thrusters
Thanks Ben 😁 great hints 👍 women’s 55-59 scaled; definitely going to try to not look up and touch the bar with the back of my hands during burpees 😁 will try to do the turns during the shuttle runs but am so unco that I’ll probably stuff them up 😂😂😂
Helpful! Thx a lot!
Looking forward to this one 😅 thanks for the tips!
Thank you for your helpful videos! I watch your strategies every year for the open!
I’m wondering, when it comes to the score, which ranks higher when entering a registered score?
I’ve done 23.2 twice (I won’t be doing it again). My first attempt I got 7 less reps on A but 7 more pounds on B. I’m not sure which to enter.
Great stuff as always
Brilliant tips that I'll be using tonight. Are we 100%sure supinated hands/chin up is allowed? Does say pull up in the standards. Thanks for all the great tips Ben.
I really want to know this as well. Where is the definition of "pull up" coming from for the open? Standards don't discuss pronated/supinated or hand position as far as I can tell, but personally I've always defined a pull up as chin over bar with a pronated grip. While I want to do the chin ups I need to be sure before I try it in the workout/explain to the judge since the standards don't seem clear to me (and likely the judges too!)
The movement standards explicitly state:
"• Any style of pull-up is permitted."
page 5
games-assets.crossfit.com/s3fs-public/2023-02/CFG23%2023.2%20Scorecard_Rx-Scaled_98tuyftf.pdf
@@rather-reverend I know, but does crossfit consider a chin up a "style" of pull-up or does style instead refer to strict vs. kipping vs. butterfly? I've never heard of a chin up being a style of a pull-up, but I hope it is.
@@drostbro I've just done it Matt with supinated grip and no dramas with the judge or coach. Smash it dude.
@@paulhoward4492 Good to hear, thanks. I'll do my best to smash this, but I'm more excited for 23.2b!
Everyone should start with a LIGHT thruster weight, just like Khrennikov did. It will help you “reset” the system, will greatly improve ALL the subsequent lifts you do, and will only cost you a few seconds. Trust me, this tip helped me TREMENDOUSLY on 18.2a.
nice tips
super helpful, thank you
Hi from Geneva, Switzerland. Great tips and did you your arm movement to receive the wall ball.. 158 @23.1...burn out on the wall ball led to fatigue on the clean.... for the 23.2, I will write the strategy tips in bold letters and place them in front on the burpee line.. Good luck everyone reading
Greetings from La Chaux des Breuleux! (We live in Winterthur but we're on vacation in Jura. I was going to do my workout in La Chaux-de-Fond, but they're out of space. Hopefully I can do 23.2 in Biel.)
nice I've been working on my vertical! let's see how little I can get away with pulling
Awesome tips 👌
Thanks Ben! LFG!!!!
Man I was waiting for this!!!
Feel like I just got cheat codes 😂😂. About to go do 23.2!! Thanks for the tips 🎉
Thanks for your strategy guides WODPrep!! One question: if the bar height is a bit too high, is it better to stay on the hard ground & jump more, or put down a mat that absorbs a bit of your push-up from the burpee & more effort to jump?
I had the same thought/question
Thanks again! So helpful!
Gymnastic mat makes it harder to jump and burpee though vs. solid ground?
Great tips ! Great video 👍
These always come out just in time
Great tips, thanks Wodprep
Great tips as always Ben. This one is going to hurt
Ben your arms are massive 💪
I’m not thrilled with my reps, but my lift was ok. I heard that the lift is where we’re going to be judged and the reps is the tie breaker. My body was shaky afterwards, I don’t know if I want to try it again.
Absolutely love the tips and plan to use them; however, you know as fatigue and confusion set in it all goes out the brain's windows...hahaha
Is it allowed chin up?
exelent
I perform the open from my garage. My ceiling height though is too low to allow full height pull ups. How can I complete this workout RX? Burpee into a Jump to target then a pull up ?
Are we sure we can do chin-ups??
wouldn't that gym mat negatively impact jumping?
Chin up and drop from the top
Looks like I can do aJumping pull up right?
Just did it this morning. RX 100 Reps and a PR 115 thruster. Went for 120 on lift 5 and failed
Burpee standard changed again? No more both legs?
Dropping from the bar, I can't believe I've been lowering myself.
stacking those mats would burn your legs out pretty quick on a burpee haha
how do knee sleeves fatigue you in the run/burpees?🤔 give us alllll the tips!🤩
Why would wearing knee sleeves during the metcon fatigue you?
Legit
Need advise - I reckon I can get through first two rounds at RX level... on the other hand fairly confident I will do very well on scaled...
Which should I do?
Is getting through a quarter or half of RX better than finishing it at scaled?
Why bother with scaled if you already know you can do very well? Challenge yourself with Rx and see how that goes.
@@determin3r my main question is it worth getting through first two rounds of RX and maybe failing at round 3 (my pull ups are very weak, only got my first strict pull up a week ago) - as opposed to getting through the entirety of scaled?
@@hurfar_1 Well, as with everything it's up to you. I personally always challenge myself with harder variations (23.1 was the first time ever I did more than 10 toes to bar). Maybe you can try both Rx and Scaled and see for yourself.
@@determin3r just done it at RX... can hardly walk but got a score of 84
Was worth doing RX! Thanks for the advise :)
🔝❤️
17:40 no jerk