How to Program 2023 NOBULL CrossFit Open Workout 23.2 For Kids
Athletes across the world will take on another grueling Open workout this weekend, and just like last week, we’re not leaving the youngest athletes in our community out of the fun! From preschool to high school, here’s how you can adapt 23.2 for your CrossFit Kids.
Pre-School and Elementary
While the movements in part A are easily adaptable, the timeframe could quickly lose the interest of young children. Bringing down the time domain and adding in a partner element will make these shuttle runs and burpee pull-ups more exciting.
Max-load thrusters are most likely not on the docket for most 5-year-olds, so for this portion of the workout, try a moderate-rep dumbbell thruster ladder for athletes to go through. If you are working with a group of kids, athletes can go through the ladder one at a time so you can focus on each athlete’s form. The key: form. Athletes can continue to the next highest weight as long as their form is picture-perfect.
Partner 23.2 A (partners switch after completion of a full round)
- 7-minute AMRAP
- 5 Burpee Pull-ups or Burpee-to-Target (6″ above standing reach or lower depending on skill)
- 5 Shuttle Runs (down and back)
Note: for extra fun, add obstacle course elements to the shuttle run, like requiring athletes to run through a hula hoop each length of the floor.
Dumbbell Thruster Ladder
Starting at 5 lbs, athletes do 5 thrusters at each weight until their form deteriorates or the next weight becomes unsafe.
Middle and High School
Older athletes will be able to complete the workout in its entirety much easier. However, if you don’t have the next Mal O’Brien competing in the teen division at your gym and you’re looking to make the workout more enjoyable, consider these modifications.
- Partner Workout (partners switch after completion of each full round)
- Lower time cap
- 5-rep thruster
We wish you and your kiddos the best of luck for 23.2! And don’t worry, we’ll be back next week for more tips on how to adapt the Open to the youngest athletes in our sport.