23.2 = Burpee PU - Shuttle Run - 1RM Thruster

Friday, February 24, 2023

Garage Gym

1500

Warm Up 

Hip Hammy

Shuttle Runs

Crossover Symmetry

Burpee Pull-ups

Pass Throughs

Shuttle Runs

Warm Up Thrusters

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.

23.2B:

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

1-rep-max thruster (from the floor)

Plan

This is a very accessible workout and a good test for me. I expect to finish somewhere between 80 and 90 reps at 5 burpee pull-ups/minute and roughly 90 seconds for the shuttle runs.

The thrusters will be interesting.  I intend to open with 95, 115 and depending on feel go for 120, 125, 130 or 135?  3-4 attempts 

I started off well paced and did not fall off too much on the shuttle runs.  The burpee pull-ups fell off on round 4 which I did not finish, but still managed 78 reps.  I grossly underestimated my shuttle run time.  I wore my Reebok Nano X1 trainers, JAWS grips and AIRWAAV mouth guard.

5 burpee PU - 0:45

10 shuttle runs - 1:45 (2:30)

10 burpee PU - 1:45 (4:15)

10 shuttle runs - 1:59 (6:14)

15 burpee PU - 3:03 (9:17)

10 shuttle runs - 1:51 (11:08)

18 burpee PU - 3:52 (15:00)

It took me over a minute to settle my heart rate for my thruster opener at 95#.  This felt good and I stuck with the plan to go for 115#.  115# went up smoothly so I went for 125# and finally picked up the bar at 19:50 and made 135# as well.  This felt really good and I could have gone heavier today.  Still, I was thrilled to make 135#.  I took off my JAWS grips and put on Wrist Wraps for the thruster attempts.  I also put a belt on for 125 and 135#.

Nice to have week 2 in the books.

On video review, I miscounted a shuttle run and will give myself a 10 second deduction resulting in a score of 76 instead of 78.

Leaderboard (3/1/2023)

8,042 men aged 50-54 posted scores for 23.2A

6,727 Rx Athletes (83%)

1,240 Scaled Athletes (6731-7971)

70 Foundational (7972-8042)

Of the 23.2B Rx Athletes

2,018 got 185#  +

236 got 225# +

max was 285# by Chris Brokman

I was 6263/5915 (93%, staying consistent in the bottom 10% of male 50-54 CrossFit Open 23.2 A/B participants).

23.1 - 5117th

23.2A - 6323rd

23.2B - 5915th