The wait is finally over! The CrossFit Games has just announced the details of 23.2, the second workout of the 2023 CrossFit Open. This year's Open has been full of surprises, and 23.2 is no exception. In this article, we'll break down the workout, discuss strategies, and provide tips for athletes of all levels.
What is 23.2?
The 23.2 workout is a 12-minute AMRAP (as many rounds as possible) that consists of three movements: wall balls, calorie row, and bar muscle-ups. The workout is designed to test athletes' endurance, strength, and gymnastics skills.
The Workout
- 12-minute AMRAP
- 15 wall balls (14 lbs / 6 kg)
- 30 calorie row
- 10 bar muscle-ups
Athletes will start with the wall balls, then move to the rower, and finally attempt the bar muscle-ups. The workout will be scored based on the number of rounds completed, with a tiebreaker for the fastest time to complete the first round.
Strategies for Success
To succeed in 23.2, athletes will need to balance their energy expenditure across the three movements. Here are some strategies to consider:
- Pace yourself on the wall balls: Athletes should aim to complete the wall balls in 1-2 sets, depending on their fitness level. It's essential to pace yourself to avoid burning out early in the workout.
- Row smart: The calorie row is a critical component of the workout. Athletes should focus on maintaining a consistent pace and avoiding excessive fatigue.
- Break up the bar muscle-ups: For athletes who struggle with bar muscle-ups, it's essential to break them up into smaller sets. This will help conserve energy and prevent burnout.
Tips for Different Fitness Levels
- Beginners: Focus on completing the wall balls and rowing at a moderate pace. Don't worry too much about the bar muscle-ups; instead, focus on completing the workout.
- Intermediate athletes: Aim to complete the wall balls in 2 sets and maintain a consistent pace on the rower. Break up the bar muscle-ups into smaller sets to conserve energy.
- Advanced athletes: Focus on completing the wall balls in 1 set and pushing the pace on the rower. Aim to complete the bar muscle-ups in 1-2 sets.
Mental Preparation
Mental preparation is critical for success in 23.2. Here are some tips to help athletes prepare mentally:
- Focus on the process, not the outcome: Instead of focusing on the score, focus on executing each movement to the best of your ability.
- Break the workout into smaller chunks: Divide the workout into smaller sections, and focus on completing one section at a time.
- Stay positive and focused: Maintain a positive mindset throughout the workout, and stay focused on your goals.
Conclusion
The 23.2 workout is a challenging and exciting test of athletes' fitness and mental toughness. By following the strategies and tips outlined in this article, athletes can prepare themselves for success and make the most of this year's CrossFit Open.
We'd love to hear your thoughts on the 23.2 workout! Share your strategies and tips in the comments below, and don't forget to share this article with your fellow CrossFit enthusiasts.
What is the 23.2 workout?
+The 23.2 workout is a 12-minute AMRAP that consists of three movements: wall balls, calorie row, and bar muscle-ups.
How should I pace myself during the workout?
+Athletes should pace themselves on the wall balls, maintain a consistent pace on the rower, and break up the bar muscle-ups into smaller sets to conserve energy.
What are some tips for mental preparation?
+Athletes should focus on the process, not the outcome, break the workout into smaller chunks, and stay positive and focused throughout the workout.