The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 60 cal | Row | – | – |
| 50 | Toes-to-Bar | – | – |
| 40 | Wall Ball | 9 kg | 6 kg |
| 30 | Clean | 60 kg | 42.5 kg |
| 20 | Ring Muscle-up | – | – |
Women: 14 min AMRAP: 60 cal Row, 50 Toes-to-Bar, 40 Wall Balls 6 kg, 30 Cleans 42.5 kg, 20 Muscle-ups. Score: reps
How Open 23.1 / 14.4 works
Open 23.1 / 14.4 is an AMRAP: as many rounds and reps as possible in the set time. You work through the movements in order and start again from the top after the last one. Your score is the completed rounds plus the reps of the round you started.
Open 23.1 / 14.4 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 23.1 / 14.4 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | from 215 reps | from 194 reps |
| Advanced | from 185 reps | from 167 reps |
| Intermediate | from 160 reps | from 144 reps |
| Beginner | from 135 reps | from 122 reps |
| Novice | under 135 reps | under 122 reps |
Tips for Open 23.1 / 14.4
Find a pace you can hold for the whole time. If you go out too fast in the first few minutes, you'll lose more rounds at the end than you gained at the start. Plan short breaks before you need them.
How to scale Open 23.1 / 14.4
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Row: Shorter distance; Lower stroke rate
- Toes-to-Bar: Knees-to-Elbow; Hanging Knee Raise
- Wall Ball: Lighter ball; Lower target
- Clean: Power Clean plus Front Squat; Hang Squat Clean
- Ring Muscle-up: Muscle-up transition with feet on the floor; Banded muscle-up