Top Tips for 23.2

CrossFit Games team athlete Charlotte Spence has returned from an incredible performance in 23.1 to give you her best tips to strategise 23.2. Charlotte finished 1st place in the UK for her (35-39 age cat) in the first Open workout. So let’s find out how to approach 23.2.

What is 23.2?

The 2nd open workout for 2023 is split into 2 parts.

23.2A:
Complete as many reps as possible in 15
minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will
have 5 minutes to establish:
1-rep-max thruster (from the floor)

You can find the scaled variations and movement standards for 23.2 here.

Tips from Charlotte

Shuttles
Practice your pace before you start. I try to face the same way on each turn, with the back hand conducting the floor touch. It stops me running in circles.

Burpee Pull-ups
Keep a steady pace on the burpees. Actively bring your hands from the bar towards to floor. Most importantly, don’t go out too fast!

Thruster
Warm up well prior to part 1 (front squats, strict press and thrusters)  you will only have minimal attempts as time is tight. If you need lifters have them ready. Really focus on the hip drive out of the bottom of the Squat. Squeezing the glutes at the top of the rep helps avoid the double dip

We want to set you up for your best Open yet . We have sought out CrossFit Games (Team) Athlete. and RAZE Ambassador, Charlotte Spence to put together some practice Open workouts using the 2023 kit list.

Good luck to everybody taking part! Have fun with it and let us know how you get on with these tips.

If you are missing any bits of kit, use code OPEN for 10% off all products that you’ll need to compete.