23.3 HEAT SCHEDULE

No Bull CrossFit OPEN 23.3

RX (16-54)

Starting with a 6-minute time cap, complete as many reps as possible of: 

5 wall walks
50 double-unders
15 snatches (weight 1) 

5 wall walks
50 double-unders
12 snatches (weight 2) 

+

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 

+

20 strict handstand push-ups 

50 double-unders
9 snatches (weight 3) 

+

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 

+

20 strict handstand push-ups 

50 double-unders
6 snatches (weight 4) 

Male: 95lb, 135lb, 185lb, 225lb

Female: 65lb, 95lb, 125lb, 155lb

WORKOUT VARIATIONS 
Scaled (Ages 16-54)
Male: Scaled wall walks, single-unders, hand-release push-ups, snatch- 65, 95, 115, 135lb 

Female: Scaled wall walks, single-unders, hand-release push-ups, snatch- 45, 65, 75, 85lb 

RX Teenagers 14-15

Male: Snatch- 65, 95, 115, 135lb 

Female: Snatch- 45, 65, 75, 85lb 

Scaled Teenagers 14-15 

Male: Scaled wall walks, single-unders, hand-release push-ups, snatch- 45, 65, 85, 95lb 

Female: Scaled wall walks, single-unders, hand-release push-ups, snatch- 35, 55, 65, 75lb 

RX Masters 55+ 

Male: Wall walks, double-unders, kipping handstand push-ups, snatch- 65, 95, 115, 135lb 

Female: Wall walks, double-unders, kipping handstand push-ups, snatch- 45, 65, 75, 85lb 

Scaled Masters 55+ 

Male: Scaled wall walks, single-unders, hand-release push-ups, snatch- 45, 65, 85, 95lb 

Female: Scaled wall walks, single-unders, hand-release push-ups, snatch- 35, 55, 65, 75lb 

23.2 Heat Schedule

No Bull CrossFit

OPEN 23.2A AND 23.2B

RX (all ages)

23.2A: 

Complete as many reps as possible in 15 minutes of: 

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft) 

*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) 

WORKOUT VARIATIONS 
Scaled (All Ages)
Male: Burpees w/ overhead touch, 50-ft shuttle run

Female: Burpees w/ overhead touch, 50-ft shuttle run

Heat Schedule (Click link)

No Bull CrossFit

OPEN 23.1 (14.4 Repeat)

RX

Complete as many reps as possible in 14 minutes of: 

60-calorie row 

50 toes-to-bars 

40 wall-ball shots 

30 cleans (power or squat)
20 muscle-ups 

Male – 20-lb ball to 10-ft target, 135-lb cleans

Female – 14-lb ball to 9-ft target, 95-lb cleans

WORKOUT VARIATIONS 
Scaled (Ages 16-54)
Male: 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin- over-bar pull-ups 

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

RX Teenagers 14-15

Male: 14-lb ball to 10 ft, 95-lb cleans

Female: 10-lb ball to 9 ft, 65-lb cleans

Scaled Teenagers 14-15 

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

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

RX Masters 55+ 

Male: 20-lb ball to 9 ft, 115-lb cleans, muscle-ups 

Female: 10-lb ball to 9 ft, 65-lb cleans, muscle-ups

Scaled Masters 55+ 

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

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

Movement Standards

Row

• The monitor on the rower must be set to zero at the beginning of the row. 
• The athlete will start seated on the rower with hands off the handle until after the call of “3, 2, 1 … go.” 
• The athlete must stay seated on the rower with hands on the handle until the monitor reads 60 calories. 

Toes To Bar

• Athletes begin by hanging from the pull-up bar with arms straight and heels behind Bar
• Overhand, underhand, or mixed grips are all permitted. 
• Both feet must touch the bar between your hands at the same time. Almost does not count!

Wall Ball Shot

• At the start of each rep, you must stand tall with the ball in the support position in front of the athlete’s body. 
• Squat until the hip crease is below the knees. 
• The rep is credited when the center of the ball hits the target clearly ABOVE the specified height. 

Clean

• The barbell starts on the ground. Power or Squat cleans are permitted.
• The rep is credited when the athlete’s hips and knees reach full extension, the feet are in line, and the bar is supported in the front-rack position, with the elbows clearly in front of the hands. 
• If the bar is lowered from the rack position before the hips and knees reach full extension, or the elbows do not pass in front of the bar, the rep will not count. 

Muscle up

• Athletes must begin each rep hanging from the rings with arms fully extended and feet off the ground. 
• Kipping is allowed, but uprises and swings/rolls to support are not permitted. 
• During consecutive kipping muscle-ups, a change of direction below the rings is required. 
• No part of the foot may rise above the bottom of the rings during the kip. 

• The athlete must pass through some portion of a dip before reaching lockout. 
• The rep is credited when the elbows are fully locked out in the support position. 
• Reaching lockout while pushing or falling away from the rings will not count. 

Heat Schedule 22.3

(Click Link Above)

CrossFit OPEN 22.3

RX
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

• Female 65-75-85lbs
• Male 95-115-135

Time cap: 12 minutes

Description
This workout begins with the athlete facing the pull-up bar and standing behind the line measured 8 feet away from the line under the pull-up bar. After the call of “3, 2, 1 … go,” the athlete will perform 21 pull-ups, then 42 double-unders, followed by 21 thrusters. Next, the athlete will return to the pull-up bar and perform 18 chest-to-bar pull-ups, then 36 double-unders, and 18 thrusters at a heavier weight. Finally, the athlete will perform 15 bar muscle-ups, 30 double-unders, and 15 thrusters at an even heavier weight.

Athletes may set up multiple barbells. If one barbell is used, the athlete may receive assistance changing the load on the bar. Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.

The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 12-minute time cap.

WORKOUT VARIATIONS
Scaled (Ages 16-54)
Female

• Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then chest-to-bar pull-ups
• Single-unders
• 45-55-65 lbs

Male

• Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then chest-to-bar pull-ups
• Single-unders
• 65-85-105 lbs

RX Teenagers 14-15
Female

• 45-55-65 lbs

Male

• 65-85-105 lbs

Scaled Teenagers 14-15
Female

• Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then chest-to-bar pull-ups
• Single-unders
• 35-45-55 lbs

Male

• Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then chest-to-bar pull-ups
• Single-unders
• 45-65-85 lbs

RX Masters 55+
Female

• Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then chest-to-bar pull-ups
• 45-55-65 lbs

Male

• Jumping chin-over-bar pull-ups, then chin-over-bar pull-ups, then chest-to-bar pull-ups
• 65lbs-85-105 lbs

Scaled Masters 55+
Female

• Jumping chin-over-bar pull-ups, then jumping chest-to-bar pull-ups, then chin-over-bar pull-ups
• Single-unders
• 35-45-55 lbs

Male

• Jumping chin-over-bar pull-ups, then jumping chest-to-bar pull-ups, then chin-over-bar pull-ups
• Single-unders
• 45-65-85 lbs

Heats Schedule 22.2

(Click Link Above)

CrossFit OPEN 22.2

RX
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees

*Male 225lbs
*Female 155lbs

Time cap: 10 minutes

Description
Prior to starting this workout, the athlete will need to mark a long, straight line on the floor and place the barbell on the center of thatline.

This workout begins with the barbell on the floor and the athlete standing tall next to one end of the barbell. After the call of “3, 2, 1 … go,” the athlete will step to the barbell and perform 1 deadlift, then 1 bar-facing burpee. The athlete will repeat this couplet, performing 2 deadlifts and 2 bar-facing burpees, 3 and 3, 4 and 4, 5 and 5, etc. Each round will increase by 1 repetition until the round of 10 and10. After the round of 10 and 10, the workout continues in reverse order back down to 1 and 1, with the repetitions decreasing by 1 rep eachround (9 and 9, 8 and 8, 7 and 7, etc.).

WORKOUT VARIATIONS
Scaled (Ages 16-54)
Female 95lb, may step over bar on burpees
Male 135lb, may step over bar on burpees

RX Teenagers 14-15
Female 95lb
Male 135lb

Scaled Teenagers 14-15
Female 55lb, may step over bar on burpees
Male 75lb, may step over bar on burpees

RX Masters 55+
Female 125lb
Male 185lb

Scaled Masters 55+
Female 85lb, may step over bar on burpees
Male 115lb, may step over bar on burpees