PERSONAL project:
CrossFit Open 2023
3 workouts over 3 weeks.
It is also an opportunity for any athlete at any level to participate in a worldwide competition.
“It takes courage. It takes you out of your comfort zone. And in that zone, so much is learned. There are ups and downs. Emotional highs, and emotional lows. But in the end, I do really hope the highs overtake the lows. That the downs are opportunities to learn. They are not losses. The experiences to help make you better at overcoming adversity. Albeit the context, in this case, is fitness but it truly transcends fitness. They are life lessons. Here is what I mean by lessons. You don’t really know what you are truly capable of. Your mind is the most powerful muscle in your body, whether you think you can or you think you can’t, you are right. Don’t take for granted your strengths. Always look for ways to improve. Like it or not, the Open will highlight your weaknesses. Don’t take shame in that. Own it. Accept it. And change it.” - Coach Jordan Glasser
It’s just you against you.
Week One - Workout One
60 calorie Row · 50 Toes-to-Bars · 40 Wall Ball Shots (20/14 lb) · 30 Cleans (135/95 lb) · 20 ring muscle-ups
Amrap (as many reps as possible) in 14 minutes
Week Two - Workout Two
Complete as many reps as possible in 15 minutes: 5 burpee pull-ups*; 10 shuttle runs;
*Add 5 burpee pull-ups after each round.
Immediately following, athletes will have 5 minutes to establish 1-rep-max thruster (from the floor)
Week Three - Workout Three
6-minute time cap, complete as many reps as possible of:
5 wall walks · 50 double-unders · 15 snatches (95/65lb) · 5 wall walks · 50 double-unders · 12 snatches (135/95lb)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups · 50 double-unders · 9 snatches (185/125lb)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups · 50 double-unders · 6 snatches (225/155lb)
