23.1

Strength

23.1

23.1 is 14.4 

14min AMRAP 

60 Cal Row
50 T2B
40 Wall Balls 20/14
30 Power Cleans 135/95
20 Ring Muscle Ups

Scaled

60 Cal Row 
50 Hanging Knee Raises
40 Wall Balls 14/10
30 Power Cleans 95/65
20 Chin-over-bar Pull-ups

OVERVIEW
Quick tips and initial thoughts
The row is a trap (aka a buy-in)
50 T2B is no joke, small sets on fixed rest & quick singles are A-OK
WBs in 5 sets of 8, 4 sets of 10 or 15/13/12 or 20/20 if you’re a beast at WBs
PCs = quick singles or small SMALL sets of TnG
Grip is a big factor for the MUs / Pull-ups
Tie break time is when you get to the MU / PU

CLASS
Class will be pretty typical, warmup, mobility, skills & drills, EMOM & then 23.1
If you planning on doing 23.1 in class for the Intramural Open, you will need a judge.
P1 can do 23.1 during the EMOM portion and P2 can do 23.1 during the ‘metcon’ portion of class

15min EMOM
Min1: Row 30s (goal is to find your workout pace and prime the lungs)
Min2: 3-5 T2B / Hanging Knee Raises + 5 Wall Balls (goal is skill acquisition and tech primer)
Min3: 3-5 Power Cleans (can build over the 3 rounds to workout weight)
Min4: 1-2 RMU or 1-2 Pull-ups
Min5: Rest

WARMUP
3 Rounds
30s row
7 beat swings
5 sit-ups
12 air squats

MOBILITY
Lower body:
Banded worlds greatest + banded pigeon
45s toes up post contract relax w/ bent knee (each)
20 alt sweeps + 10 alt reverse lunges w/ twist over fwd leg

Upper body:
Banded lat w/ drop lunge
Banded pec
Banded “self-hug” / mid back stretch

OPTIONAL:
3 rounds w/ 30s rest b/w
5s top of ring dip hold
3s lower to
5s bottom of ring dip hold

SPECIFIC WARMUP (if doing this for Friday Night Lights and not in class)

3 building rounds
Row 1min (work to / @ workout pace w/ 1-2 accelerations)
5 beat swings / progressive T2A/B (or hanging knee raises)
5 Wall Balls (building load optional)
5 Power Cleans (building load optional)
1-5 RMU* / Pull-ups (*start with 5 ring swings, 4 low ring transitions w/ feet on ground, 3 ring dips - move to full RMU in rd 2 & 3)
Rest 1min b/w rounds

Rest 3-5min before heat time

SPECIFIC TIPS

ROW
Use the first 8s to get your fan moving quickly and then settle into your pace
Loose & wide grip on the handles
Lowish damper (4-7, 4 if you’re small, 7 if you are large)
Aim for Pineapple - Pineapple - Push tempo
Finish your drive w/ your legs and hips before you use your arms (there is SO much pulling in this workout)
Row only as fast as you can to get off your rower and immediately do a set of T2B/HKR

T2B / Hanging Knee Raises
Small sets are great and quick singles are totally fine
Once you hit bar / get above the hip, relax your abs and hip flexors and get into a full arch (ie rest all the muscles that just worked really hard)
If doing singles, be sure to breathe
Set ideas: 7-7-7-6-6-5-5-4-3 or 10 sets of 5 or 10 sets of 3 + 10 sets of 2 or 50 singles

WALL BALLS
**THE BALL MUST BE FULLY ABOVE THE WORDS ON THE TARGET or FULLY & VISIBLY ABOVE THE LINE ON THE WALL**
Equal sets or descending sets work well here
‘Ride the bounce’ of your squat
Think of the throw as a follow through
Breathe
Set ideas: 5 sets of 8, 4 sets of 10, 15-13-12

POWER CLEANS
Use hookgrip
Quick singles or small sets of TnG
Breathe
Set your back and use your legs so you have some pulling strength for the RMU / PU

RING MUSCLE UPS
Grip is going to be a factor so be sure to use a big tight swing and lead hips to rings
KIP YOUR DIP!
Stop 1 short of a ‘hard-lockout’
Singles are fine
Control the rings on the descent

PULL-UPS
Grip is a factor so be sure you employ a big tight kip
Quick singles are fine (even encouraged)