Butterfly Pull-up Practice

~10 minutes of butterfly pull-up drills & practice
*Must have 15+ unbroken kipping pull-ups with good form before working on butterfly

Level 2: Kipping pull-up/C2B Practice. *MUST have 5+ strict pull-ups*
Level 1: 4 Sets of max strict pull-ups. Rest at least 90s between sets. If banded, aim for 4-8 each set.

Open 23.2B

Immediately following 23.2A, athletes will have 5 minutes to establish:

• 1-rep-max thruster (from the floor)

For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2023/2

Open 23.2A

Complete as many reps as possible in 15 minutes of:

• 5 burpee pull-ups
• 10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2023/2

Up & Down Intervals For 24:00

12 Rounds, Every 2:00:
8 Pull-ups/Chest-to-Bar Pull-ups
8 Box Jumps (24/20)
8 Push-ups
*Odd rounds = pull-ups
*Even rounds = C2B Pull-ups
*Rest remainder of 2:00

Level 2: All chin-over-bar pull-ups, (20/16), knees as-needed
Level 2: Banded pull-ups, (8″/45lb plate), box/bar push-ups

Open 23.1

Complete as many reps as possible in
14 minutes of:

• 60-calorie row
• 50 toes-to-bars
• 40 wall-ball shots
• 30 cleans
• 20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2023/1

A Two By Six Before 23.1

2 Rounds, 8:00 AMRAP
10/8 Calorie Row
15 Sit-ups
200′ Waiter Carry (single kb/db overhead, switch half way) (50/35)
*Rest 3:00 between rounds, pick up where you left off

Level 2: (30/20)
Level 1: (25/15), box mountain climbers (L+R=1)

10 Minutes: Clean, Twist, Squat

10-Minute AMRAP of:
10 Power Cleans (135/95)
20 Mason Twists (L+R=2) (20/14)
15 Air Squats

Level 2: (95/65), (14/10)
Level 1: (75/55) OR KBS (25/15), (10/6)

Squat Clean 3×2

Squat Clean for load:
2×2 reps @ 70%
2x 2 reps @ 75%
2×2 reps @ 80%

2×10 Wednesday

2 Rounds, 10:00 AMRAP
Round 1:
3 Wall Walks
10 Power Cleans (135/95)
20 Sit-ups
*Rest 3:00
Round 2:
50′ Handstand Walk
20/16 Calorie Row
20 Sit-ups
*HS walk = 10 reps – rep every 5 feet

Level 2: Wall walk as far as possible, (95/65), 30 Wall/Box Pike Shoulder taps
Level 1: Inchworms, (75/55), 30 plank/box shoulder taps

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