CrossFit Open 23.3
The live announcement was streamed on March 2 on the official CrossFit Open website or Youtube live at 21:00 CET (Noon PT, 3 p.m. ET, 8 p.m. GMT, 7 a.m. AEDT).
If you want to know more about the 2023 NOBULL CrossFit Open, or simply want to review the important dates click here.
The last week of the CrossFit Open featured Mal O’Brien and Danielle Brandon going head to head in CrossFit Omaha in Omaha, Nebraska. The announcment was presented by RP Strength. It was a contentious face-off just as in the 2022 NOBULL CrossFit Games in which O'Brien finished 2nd Brandon in 4th place.
Stay up to date with the 2023 CrossFit Open.
Click here to check the leaderboard!
What is 23.3?
The final and the fastest workout to be released this season, 23.3 is a timeframe-based workout that'll give you a serious shoulder pump.
23.3
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)
Rx:
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
For full workout details, Check out the official CrossFit website.
First Thoughts
The main key component of this workout will be efficiency in the wall walks, double unders, and barbell cycling. Be sure to clean up your technique and get a good warm up in to be able to come out fast of the gates.
Pacing Ideas
You'll either be in the workout for a good time or for a long time. If you are planning to make it to the second part, you have to move fast.
Time optimization it's key for this type of workout so make sure that your technique is top notch. Stay fast but controlled on the wall walks by taking the fewest steps necessary to meet the standard. Perform a round of 5 Wall Walks and 50 DU to figure out how fast you have to be on the snatches.
Accuracy and precision really need to shine through on the double unders. Don't forget to breathe avoid tripping at all costs (and if it happens, recover as quickly as possible)
With the snatches, start with a set of touch and go on the first barbell but change to fast singles to finish. Be aware of the clock and stay rhythmic on your drop and go singles on the last barbell.
Try out the new standard for the HSPU before the workout do avoid nasty surprises. During the workout always stay 1-2 reps away from failure if possible.
Better safe than sorry! Click here to see the official standards and floor plan for 23.3.
Movement Guide
Check out our tutorials that focus on the three most important exercises of 23.3 below. Don't forget to subscribe to our channel on Youtube to see our full library of exercise tutorials, tips, and workouts.
And that's it! The 2023 NOBULL CrossFit Open is officially closed. Whether or not your season ends here, (Quarterfinals are March 16-19th) take time to reflect on your performance, thank your coaches and box owners, and congratulate your peers on a job well done.
If you want to be in your best shape for 2024, you know who to call.
