Workout Description

Why This Workout Is Very Hard

A 1-rep-max thruster heavily stresses total-body strength and power under a short time cap. The movement is simple but the load is very heavy relative to most athletes, and the from-the-floor requirement adds technical demand. The five-minute window limits attempts and recovery, making it a high-stakes, high-intensity strength test.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Primary adaptation is max strength under a complex barbell pattern, testing leg drive, midline rigidity, and overhead stability at near-maximal loads.
• Power (9/10): Explosive hip and leg drive out of the squat to send the bar overhead in one smooth effort is the key performance determinant.
• Flexibility (5/10): Requires solid front rack, squat depth, and overhead position. Athletes with restricted ankles, wrists, or shoulders will be limited at higher loads.
• Speed (4/10): Some urgency in setup and bar loading, but attempts are deliberate. Bar speed matters through the drive, not in fast cycling or transitions.
• Stamina (3/10): Limited reps and short window reduce muscular endurance demands. You’ll make a few heavy singles with full recovery rather than long sets or repeated high-volume efforts.
• Endurance (1/10): Minimal aerobic demand. Heart rate will spike between attempts, but overall volume and time under tension are too low to meaningfully train cardio capacity.

Movements

• Thruster

Scaling Options

Scale to: Heaviest 3-rep thruster in 5:00 • Thruster from rack (1RM) • Heavy double dumbbell thruster (heaviest set of 3–5 reps)

Scaling Explanation

These options keep the same intent—heavy, explosive squat-to-overhead—while adjusting complexity, mobility demands, and loading to match the athlete’s capacity and equipment.

Intended Stimulus

A short, focused max-out that feels heavy, technical, and intense. You’ll take calculated attempts, brace hard, and drive explosively from the squat to lockout. Expect high tension, elevated heart rate between lifts, and the need for tight positions. Success comes from smart jumps and crisp execution under pressure.

Coach Insight

Pace the setup, not the lift—plan 3–4 attempts, resting 60–90 seconds between. Warm up to ~85–90% before the clock, then make measured jumps. The one tip: lock in a perfect front rack and stay tall through the drive—don’t let elbows drop. Avoid rushing plates, taking greedy jumps, or turning the thruster into a jerk.

Benchmark Notes

Use these targets to pick attempts in your 5:00 window. Beginners should aim to hit a confident single above prior best sets, while advanced athletes can plan 3–4 attempts peaking near their max. Choose jumps that keep quality high and allow for recovery between lifts.

Modality Profile

This event is purely weightlifting: a single barbell movement performed for maximal load. There are no gymnastics or monostructural elements. All demand is on barbell skill, strength, and power output in a short window.

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If you enjoy Open 23.2B, you might also like these similar CrossFit WODs:

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These WODs similar to Open 23.2B share comparable training demands, time domains, and movement patterns.