Workout Overview: Open 23.3
The workout “Open 23.3” is a 6-minute AMRAP (as many rounds as possible) consisting of 5 wall walks, 50 double-unders, and 15 snatches at a specified weight. If completed before the time cap, athletes can add 3 minutes to the time cap and complete 20 strict handstand push-ups.
This workout is part of the CrossFit Open, a worldwide competition that serves as the first stage of the CrossFit Games. It is a high-intensity workout that challenges athletes’ strength, agility, and endurance. The movements involved require a high level of skill and coordination, making it a difficult workout, especially for those new to CrossFit.
Workout Description: Open 23.3
The “Open 23.3” workout begins with 5 wall walks, followed by 50 double-unders, and 15 snatches at a specified weight. Athletes then repeat the sequence before the time cap. If the initial sequence is completed before the 6-minute time cap, athletes can add 3 minutes to the time cap and complete 20 strict handstand push-ups.
- 5 wall walks
- 50 double-unders
- 15 snatches at weight 1
- 5 wall walks
- 50 double-unders
- 12 snatches at weight 2
Workout Variations and Scaling Options: Open 23.3
For those unable to perform the workout as prescribed, scaling options can be implemented. This may include reducing the number of repetitions, adjusting the weights, or modifying the movements to accommodate individual skill levels and physical capabilities.
Tips and Strategies: Open 23.3
- Prioritize efficient movement transitions to maximize the number of rounds completed.
- Maintain a steady pace to conserve energy for the entire duration of the workout.
- Practice proper form and technique for wall walks, double-unders, and snatches to ensure safety and effectiveness.
Athlete Performance in Open 23.3
Average performance in “Open 23.3” can vary widely based on an individual’s skill and fitness level. Beginner athletes may complete fewer rounds, while advanced athletes can aim for multiple rounds plus additional repetitions within the time frame.
Conclusion: Open 23.3
“Open 23.3” is a challenging workout that demands a high level of physical skill and conditioning. Despite its difficulty, it offers an opportunity for athletes to push their limits and test their capabilities. Whether aiming to complete the workout as prescribed or with scaled options, participants can expect to improve their strength, agility, and overall fitness through this intense training experience.