How to Scale CrossFit Open Workout 23.1

Learn how to scale CrossFit Open workout 23.1

There are two options for athletes on how to scale CrossFit Open workout 23.1: scaled and foundations.

CLICK HERE TO SEE ALL THE MOVEMENT STANDARDS FOR OPEN WORKOUT 23.1

The Scaled option is designed for athletes with some CrossFit experience who are not yet ready for the Rx’d version, while foundations is for athletes new to CrossFit and anyone who might feel intimidated by the original workout.

Missed out on the action of the Open workout 23.1 live announcement? Click here!

How to Scale CrossFit Open Workout 23.1

Learn how to scale CrossFit Open workout 23.1.

23.1 Scaled	23.1 Foundations
60-calorie row	60 strokes on the rower
50 hanging knee raises	50 sit-ups
40 wall-ball shots	40 wall-ball shots
30 cleans	30 cleans
20 chin-over-bar pull-ups	20 push-ups

Scaled (16-54)

♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-over-bar pull-ups

♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin-over-bar pull-ups

Foundations:

♀ 6-lb ball to 9-ft target, 35-lb cleans*

♂ 10-lb ball to 10-ft target, 45-lb cleans*

The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows

These are the official scaling options for athletes aged between 16 and 54.

The original 23.1 workout was:

AMRAP in 14 minutes of:

• 60-calorie row
• 50 toes-to-bar
• 40 wall ball shots
• 30 cleans
• 20 ring muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans 

Check more information on CrossFit’s official website of the Open here.

How to Scale CrossFit Open Workout 23.1 for Masters 55+

All Master athletes up to the 50-54 age category should scale the workout with the option provided above. Master athletes age 55+ can scale the workout as follows:

14-Minute AMRAP:

• 60-calorie row
• 50 sit-ups
• 40 wall-ball shots
• 30 cleans
• 20 jumping chest-to-bar pull-ups

♀ 10-lb ball to 8 ft, sit-ups, 45-lb cleans, jumping chest-to-bar pull-ups

♂ 14-lb ball to 8 ft, sit-ups, 65-lb cleans, jumping chest-to-bar pull-ups

How to Scale CrossFit Open Workout 23.1 for Teens 14-15

Athletes aged 14 and 15 can perform the following scaled version of workout 23.1.

14-Minute AMRAP:

• 60-calorie row
• 50 hanging knee raises
• 40 wall-ball shots
• 30 cleans
• 20 chin-over-bar pull-ups

♀ 10-lb ball to 9 ft, hanging knee raises, 45-lb cleans, chin-over-bar pull-ups

♂ 14-lb ball to 10 ft, hanging knee raises, 65-lb cleans, chin-over-bar pull-ups

Source: Courtesy of CrossFit Inc.

2023 CrossFit Open

Now in its 13^th edition, the CrossFit Open is a three-week online fitness competition that unites the worldwide CrossFit community. It marks the start of the 2023 CrossFit Games competitive season and is the first step towards qualifying for the CrossFit Games.

This year’s Open runs from February 16 through to March 6, with workouts released weekly every Thursday. There are a total of 37 divisions (based on age, gender, and ability) and three different tracks to follow: RX, scaled, and foundations.

The Open is for everyone! You can still sign up here.