CROSSFIT OPEN WORKOUT 2023.3

I definitely feel like CrossFit have upped their game for this year’s 2023 CrossFit Open. And, for the grand finale, we see high skill movements within a tight time domain, making 23.2 the most challenging of them all.

You’ll notice most athletes on the leaderboard have completed this workout with time to spare. If you have these movements down to a fine art, and that includes completing them under high amounts of fatigue, then by all means go guns blazing. s. However, for most of us, it will be about managing fatigue, working to our strengths and reducing our time under tension. That may be easier said than done, but hopefully some of the below tips and tricks will help guide you though 23.3 and end this year’s Open on a high note.

The workout:

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)

Female: 65 lb, 95 lb, 125 lb, 155 lb/29 kg, 43 kg, 56 kg, 70 kg

Male: 95 lb, 135 lb, 185 lb, 225 lb/43 kg, 61 kg, 83 kg, 102 kg

Here are my tips for 23.3:

Wall Walks: Get up, and get the F back down.

• You want to work through each set of wall walks with intention but not at full speed.

• Start each walk with a knee push up and then extend your feet up as high as possible on the wall.

• Remember, just some portion of your hand needs to make contact with the tape.

• Don’t spend too long at the top of the walk. Get up there, and get back down nice and quick. If you need a rest, rest at the bottom with your arms straight out and relaxed.

Double Unders: Stay r-e-l-a-x-e-d

• Make sure you set your rope up so it's always easy to begin your set.

• Stay as relaxed as possible and avoid becoming too tense through your shoulders. Let the work be done through your wrists and forearms.

• If you break, take a quick breather and start again, but never work until failure. For example, if you know your max set of double unders is 30, then don’t try and do 30. Aim for doing 40% of your max set, so you can manage the fatigue.

• Only go all out if this is the last movement you will have time for.

Snatches: Have a game plan for each weight

• How you go about breaking up the snatches will depend on your capacity to get through the prior movements while considering your individual capacity aka your 1 RM snatch.Keep this in mind when planning your rep scheme for each weight

• For the set of 15, I would probably look at doing a set of 8-9 reps to start with and then do the remainder after a short break. The initial weights are RELATIVELY light for me and I don’t want it bouncing around too much. Thus it’s easier to work through it in 2 sets while still managing my shoulders.

• I would advise singles for the remaining sets at higher weights. Your speed will depend on how you’re feeling at this point. If possible, start with quick singles and then find a more steady rhythm that can be maintained.

• No missed reps! Step back and take a breather if you need it.

• During the workout, you can either power or squat snatch. Try to power snatch for as long as you can. However, as you get closer to the heavier weights, do a few squat snatches so you’re ready for the drop under the bar.

Strict Handstand Push Ups: Small sets

• It’s very easy to come out hot with a big set. However, once you lose these, don’t bank on them coming back.

• Plan for small sets from the beginning that are 30-40% of your max set with short breaks between.

• Don’t spend too much time upside down, especially at the top. Every second you put your shoulders under tension is going to matter.

• We have a new movement standard so make sure you are aware of what you can and can’t do. Get your judge to give you a heads up if it looks tight with your hands staying on the line and make sure you get to the top and wait for the rep to be given before going back down or coming off.

I know it's hard to look at this workout and not feel overwhelmed by the tight time cap amidst challenging movements. But that’s what the CrossFit Open is all about; to test our fitness and identify any weaknesses we might have.

Focus on what you can control. Put together a strategy, and execute it as best as you can. If you do that and give it 100%, then whatever your score is, hold your head up high.

Have fun and enjoy this one, I know I will.