The final week of the CrossFit Open is here! Check out these top tips and strategy to finish your CrossFit Open strong with workout 23.3.

CrossFit Open Workout 23.3

For Time

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)

Barbell weights: 
Male – 43, 61, 83, 102kg
Female – 29, 43, 56, 70kg  

Warm Up

This is what we’d suggest for a warm up:

Mobility:

All stretches 1:00 – 2:00 each side 

• Barbell pec / shoulder smash 
• Kettlebell calf smash 
• Boxed shoulder stretch 
• Banded shoulder external rotation stretch 
• Banded elevated pigeon hold 
• Banded ankle stretch 
• Banded squat hold 

Blood flow:

EMOM 8:00

MIN 1: Row
MIN 2: Bike
MIN 3: Skierg
MIN 4: Skierg

Increase your pace in the second round from the first round. Think about beginning at 60% and building in pace across til around 80%

Activation:

3-4 Sets 

10 banded pallof press
10 shoulder pass throughs
10 alternating reverse lunges + reach
1 wall walk to inverted hold for 10 seconds
5 kang squats

Specific Preparation:

Barbell preparation: 2-3 sets (snatch grip, empty barbell) 

3 RDL’s
3 hang high pulls (above knee)
3 hang muscle snatches
3 hang power snatches
3 overhead squats
3 snatch balances
3 squat snatches

• Build to a heavy snatch @8-9RPE (Rate of perceived effort) but no more than the final bar weight

Primer:

2 wall walks
20 double unders
4 snatches (weight 1) T’n’G
2-4 SHSPU
20 double unders
2-4 snatches (weight 2) singles

Rest 5:00+ before starting the workout

Strategy:

• First of all, don’t get too alarmed by the first 6 minute marker for a time cap. If you have double unders in your tool belt and a moderate load snatch, then don’t get sucked in trying to race too fast ahead and get inside the time cap but not be able to complete a SHSPU thereafter.
  
• The wall walks just need to be smooth out the gate and be really diligent on your movement standard. Avoid unnecessary no reps so from most likely moving your hands before both feet are on the wall, or bringing your feet to the ground before your hands have made it back to the start and finish marker.

• The double unders at 50 reps shouldn’t cause too much issues for anyone here, but it’s also not a bad idea to break them into 2-3 sets if you’re someone who develops a tonne of shoulder fatigue from double unders. You will need your shoulders intact for the receiving position of snatch and a clear stable lockout.

• The first barbell can be touch and go, but you can still look at it as cluster sets like we have in previous weeks. Think of a rep scheme like, 6-5-4 with breaks between.
  
• The second round of wall walks should be performed the same as the first with diligent intention. You can pause to breathe in the start position to regather yourself between reps.

• The second barbell can absolutely be done in singles and there really isn’t any reason not to. If you’re not able to kick up for unbroken handstand push ups for 20 reps in the first set, then it isn’t of any value to touch and go on the second barbell.

• We have seen many workouts in the past cause an absolute trap somewhere in the workout, and this is it for this specific workout (so long as you can get through the snatch load). Think back to the individual quarterfinals of 2022 with only 10 reps for strict handstand push ups to end out the workout (loosely said). We seen athletes who have performed 40-50 reps unbroken become forced to break the set of 10 reps into multiple sets. So 40 total reps here by the end looks like a real warning sign from the beginning.

• Start your SHSPU with smart sets and think less is more. It takes no time to kick back up to the wall again but don’t force yourself into no-rep-range by biting off too many SHSPU at the beginning. Theoretically, we should be using the RIR scale system which means “rep in reserve”. Come down with 1 rep in reserve to avoid absolute failure and fatigue. We like to think of small sets and often, like sets of 4 or as low as 2 reps.

• The HSPU movement standard is different from the past and for one, it may seem narrower in width but that could very well be wider than normal if your hand placement is in a certain position. Only a portion of your hand needs to be touching the taped marker. The biggest sighting here is how close to the wall the HSPU marker is. If you’re a taller athlete (tall timber), think of it as having a ladder too close to the wall. You’re going to want to practice this standard significantly before beginning and also getting as close to as wide as you can on the width of your hands to compensate for the close proximity to the wall.

• Don’t be afraid to squat snatch when the time calls for it. There will be no time lost in it and you must warm up the squat snatch prior to the workout alongside your power snatch to build the movement pattern. A squat snatch will save you having to pull the bar so high and with the increasing shoulder fatigue, give you a higher probability for success each rep.

• The main thing with the heavy barbell is, only go when you’re ready. Every rep in this workout will be thousands of reps on the leaderboard and a missed rep could prove costly. You’re only going to force a lift if you’re close to the checkpoint time cap or the final time cap marker. Otherwise, we’re moving through the workout with the idea of a rep in reserve. 

Expected Athlete Markers:

This is a very particular workout and has a tonne of room for time frame discrepancy, however these are some ball park figures of where we believe different athletes will land in 23.3.

Open Athletes:
6-10 Snatches in the Second Barbell

Quarterfinals Athletes:
1-5 Snatches in the Third Barbell

Semifinals Athletes:
1+ Snatches on the final Barbell (or finish with a time between 11-12 minutes)

Games Athletes:
Completion @7:30 – 10:30