The 2023 CrossFit Open is here and the third workout has been released! The 23.3 open workout is once again a total surprise to the CrossFit community with another workout including a heavy barbell and high skilled gymnastics movements.
Here’s the 23.3 Open Workout (Rx’d):
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)
Elite females, Mal O'Brien & Danielle Brandon, took the reins for the final head-to-head. The top athletes performed the final showdown at CrossFit Omaha in Omaha, Nebraska, USA for the 2023 CrossFit Open Workout 23.3
This video covers our strategy and tips for 23.3. Find out how you can pace this sprint and not get time capped. Details include cycling the snatches and repping out the strict handstand push ups.
00:57 The Workout 01:26 Overall Strategy 02:32 Skill #1 The Wall Walk 06:08 Scaled Skill #1 The Wall Walk 06:51 Skill #2 The Double Unders 09:49 Skill #3 The Snatch 12:05 Skill #4 The Handstand Push-Ups 15:48 Scaled Skill #4 The Hand Release Push-Ups
*WODprep is not affiliated with CrossFit, Inc nor is it endorsed by CrossFit, Inc or any of its subsidiaries. CrossFit is a registered trademark of CrossFit, Inc.*
