FREE SHIPPING ON ALL US ORDERS OVER $100

Search

23.3

23.3 Tips and Tricks


Thefinal week of the 2023 CrossFit Open is here! We've definitely seen an array of CrossFit skills and movements during the last two weeks of the Open. Everyone had their predictions, most involving wall walks and double unders. And many of the predictors were not disappointed once the final WOD was announced.

Regardless of whether you love or hate this test of fitness, we want to help you get the best finish possible to a very fun and eventful Open season.

Here are some tips for the 6 or potentially 12 minute workout. Will you make it to the final barbell?

Here is the 23.3 WOD followed by our breakdown.

CrossFit Open 2023: 23.3

RX: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)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

Scaled:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)

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

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

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

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

♀ 45 lb, 65 lb, 75 lb, 85 lb
♂ 65 lb, 95 lb, 115 lb, 135 lb

Foundations:

For time:

5 bear crawls
50 jumping jacks
15 snatches
5 bear crawls
55 jumping jacks
12 snatches
5 bear crawls
60 jumping jacks
9 snatches
5 bear crawls
65 jumping jacks
6 snatches

♀35 lb*
♂45 lb*

Time cap: 12 minutes

If your snatch technique is sound and the weight feels comfortable, consider adding 5 lb to the bar after completing each set of snatches.

*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.

Here are some tips to help you crush the last week!

 

Warm Up

Let's get those shoulders primed and warmed up for this three part workout.

Warm-Up:

10 minutes of easy cardio

Then 2 rounds of:

10 Band strict press 5 each side

10 Empty bar snatch deadlifts

5 Push-up to down dog

0:30 Lat stretch each side

0:30 Calf stretch each side

20 plate hops

10-15 Calf raises 

Movement Practice:

3 Wall Walks

5 Strict HSPU

Empty bar snatch warm-up followed by some light weight snatches.  

 

Before The Gym Tips

Make sure to get a good nights rest and make sure to fuel yourself throughout the day, especially if you are participating in your gym's Friday Night Lights.

 

How to Pace and Snatches

This workout is designed so that many athletes will not get past the first 6-minute section. Therefore, you will have to try to push yourself a little more to get as much done as possible as quickly as possible.  

Wall Walks (RX/Scaled): This workout is not won on the wall walks. Keep a steady pace here and keep moving.

Strict Hand Stand Push-Ups (RX): If you are proficient at SHSPU break the reps of the first set before failure. You'll want to accumulate reps efficiently. A max set of SHSPU will not be the best option if you work until failure and cannot perform more reps or cannot continuously move through the rest of the workout.

Hand Release Push-Ups (Scaled): This movement may be a scale to the SHSPU, but it will still fatigue your shoulders. Take rest as needed and try to have a rep scheme in mind and stick to it.

Double Unders (RX): If you are not super proficient at DU make sure to stay calm and try to accumulate reps and plan your breaks. Sets of 10 or two sets of 25 are good breaking points if you are not confident at doing higher reps of double unders.

Single Unders (Scaled): Make sure to stretch your calves and keep consistent breathing. Keep arms relaxed and focus on isolated wrist movements for the jump rope.

Snatches (RX or Scaled): Speed is key. If you are planning to go touch and go on your snatches remember that quick singles may be just as quick of an option especially for the heavier barbells. Quick singles will also allow your shoulders to relax and recover better for the strict handstand push-ups.

Grab your belt: We may be biased, but don't forget to grab your weightlifting belt to have on hand for added support for those heavy snatches.

 

2023 Open Goals

Remeber, the CrossFit open is a chance to test yourself and see your fitness progress over the years.This final workout is a great final test of gymnastic skills and barbell cycling.

We can't wait to see everyone's final scores and we hope you all had a wonderful CrossFit Open.

 


Check out the weekly workouts and 2023 Open Leaderboard


Read More

Need more warm-up ideas? Check out

RESISTANCE BAND: THE MOST VERSATILEWORKOUT GEAR

 


Accessories for Crushing the Open

Metamorphosis Weightlifting Belt - 2POOD

Operator Straight Weightlifting Belt - 2POOD

Metamorphosis Weightlifting Belt - 2POOD

Operator Straight Weightlifting Belt - 2POOD

Metamorphosis Weightlifting Belt - 2POOD

Operator Straight Weightlifting Belt - 2POOD

Leave a comment (all fields required)

Comments will be approved before showing up.

Search