CrossFit Games Open 23.2 Strategy to Rise Up

Rise and Pod with Adrian Conway

Coach Conway diving into his thoughts on CrossFit Games Open workout 23.2! This episode will provide you strategy, context your mindset going into this workout and also what will be the primary limiters to be aware of. Coach also pays Adrian Bozman some homage for his programming thus far and also makes points on what he saw as we all watched Roman Khrennikov and Pat Vellner attack this thing live! We have provided warm ups, primers and cool downs for you at www.ttrufitness.com in the blog write up 23.2.

Warm up and prep: 15:00 WARM UP

2-3 minutes lightly jumping rope or jogging

_________

8 Banded or PVC pipe pass throughs

6 Spiderman + twist (3 each side)

4 Inch worm + stand up

3 4 count air squat

2 Squat jump

3 rounds

(5:00)

________

Empty barbell work

3 Full grip front squat

3 Push Press

3 thruster

2 rounds

then

Build up to a moderate loaded thruster

(6:00)

_______

5 kipping swing

3 Burpee’s

3 Burpee pull ups (practice where your hands will go, make marks, and practice rhythm)

2 rounds

(3:00)

_______

Primer:

3x shuttle run

5 Burpee pull up

2 rounds at touch faster than your starting pace

(2:00)

_________

Rest 3:00

GO GET IT!

Recovery:

10:00 easy bike flush

• Lying in front of wall
• 2:00 Legs in squat stance, feet on wall, butt close to wall for stretch
• 2:00 legs on wall, legs wide and open

If you desire it, this workout is highly repeatable and won’t create much muscle soreness for those who have done a proper amount of running and bounding throughout the preparation season.

**Had a few glitches in making our video this week and that's why it's on the pod only. We will get to the bottom of the break ups here and there! We apologize. **