Our Adapted Version of the Latest CrossFit Open Workout ’23.2’ Builds Full-body Fitness with No Kit
This year's Crossfit Open is in full swing, but this week’s workout — a surprisingly simple test of stamina — seems to draw more of its inspiration from your old school PE sports hall than it does from the sport of fitness. The first half of ‘23.2’, the second of this year's 'tests', pits wannabe CrossFit Games athletes against a series of shuttle runs, burpees and pull-ups, proving that you don’t need a fully stocked gym to put your fitness to the test.
If you’re a seasoned CrossFit vet who’s going to be tackling the full workout in your local box, we’ve got your game plan right here in the form of tips and strategies from one of our MH Elite coaches and Britain’s fittest men, Zack George.
But, if you’re looking to test your mettle against CrossFit’s best from the (dis)comfort of your home gym, garden or even your local park, we’ve modified 23.2 to be an accessible challenge, whatever your ability. Hit this hard and you’ll build stamina and torch calories, all in just 15 minutes.
Pace out a 7.5m ‘shuttle’ length. If you’re feeling brave and have pull-ups in your repertoire, set your ‘start line’ beneath a pull-up bar, tree branch or swing frame that you can perform chin-ups on.
After a thorough warm-up start a countdown timer for 15 minutes and immediately dispatch 5 burpees— or 5 burpee pull-ups if you want to really challenge yourself. Next, complete ten lots of 15m shuttle sprints, as fast as possible, moving back and forth between your 7.5m marks. Once your sprints are complete, perform 10 burpees (or burpee pull-ups) before moving into another 10 shuttle sprints, followed by 15 burpees. Continue in this fashion— sprints, burpees, sprints, burpees etc.. adding five reps to your burpee total between each round of sprints until the buzzer sounds.
Your score is the total number of shuttle sprints and burpees you’re able to perform in the 15-minute window. Make a note of this number and attempt to beat it in subsequent attempts.
1. Burpee x 5, 10, 15, 20 etc…
Squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B). Repeat. If you really want to challenge yourself, the ‘prescribed’ version for CrossFit athletes included performing a pull-up after each burpee; jumping immediately on to the bar and pulling your chin over the top before dropping down and moving into your next rep.
2. Shuttle Sprints x 15m (7.5m out, 7.5m back)
Sprint as quickly as possible to your 7.5m mark, turn around ensuring that both feet have crossed the mark, touching one hand down to the ground on the other side of the mark, before immediately sprinting back and crossing your ‘start line’ in the same fashion. 1 rep equals there and back. Complete 10 total reps each round.
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