2023 CrossFit Open — Workout 23.3 Released
The final week of the 2023 CrossFit Open is upon us. Workout 23.3 was revealed in a live announcement from CrossFit Omaha in Omaha, NE. The workout for each division can be seen via the links below:
23.3 CrossFit Open Workouts
The live announcement featured the second Fittest Woman on Earth® Mal O’Brien, clashing with four-time Games athlete Danielle Brandon as the first two elite CrossFitters to perform the workout. Check out the entire live announcement in the video below, courtesy of the CrossFit Games YouTube channel:
[Related: “I’m Out”: Kristi O’Connell Retires as One of the Best CrossFit Athletes in United States History]
Rx’d
- Five Wall Walks
- 50 Double-Unders
- 15 Snatches — Men: 95 pounds | Women: 65 pounds
- Five Wall Walks
- 50 Double-Unders
- 12 Snatches — Men: 135 pounds | Women: 95 pounds
If the above is completed before the six-minute time cap, add three minutes to the time cap and complete:
- 20 Strict Handstand Push-Ups
- 50 Double-Unders
- Nine Snatches — Men: 185 pounds | Women: 125 pounds
If the above is completed before the nine-minute time cap, add three minutes to the time cap and complete:
- 20 Strict Handstand Push-Ups
- 50 Double-Unders
- Six Snatches — Men: 225 pounds | Women: 155 pounds
Scaled
- Five Scaled Wall Walks
- 50 Single-Unders
- 15 Snatches — Men: 65 pounds | Women: 45 pounds
- Five Scaled Wall Walks
- 50 Single-Unders
- 12 Snatches — Men: 95 pounds | Women: 65 pounds
If the above is completed before the six-minute time cap, add three minutes to the time cap and complete:
- 20 Hand-Release Push-Ups
- 50 Single-Unders
- Nine Snatches — Men: 115 pounds | Women: 75 pounds
If the above is completed before the nine-minute time cap, add three minutes to the time cap and complete:
- 20 Hand-Release Push-Ups
- 50 Single-Unders
- Six Snatches — Men: 135 pounds | Women: 85 pounds
Foundations
For time, complete:
- Five Bear Crawls
- 50 Jumping Jacks
- 15 Snatches
- Five Bear Crawls
- 55 Jumping Jacks
- 12 Snatches
- Five Bear Crawls
- 60 Jumping Jacks
- Nine Snatches
- Five Bear Crawls
- 65 Jumping Jacks
- Six Snatches
Time cap: 12 minutes | Snatch weights — Men: 45 pounds, Women: 35 pounds
Per the CrossFit Games website:
If your snatch technique is sound and the weight feels comfortable, consider adding five pounds 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.
[Related: Graciano Rubio Locks Out a 405-Pound Thruster In Prep for CrossFit Open Workout 23.2]
Adaptive Divisions
There are eight Adaptive Divisions in the CrossFit Open, which all have their own variations and movement standards.
These divisions are Upper Extremity, Lower Extremity, Multi-Extremity, Vision, Short Stature, Seated Athletes (With Hip Function), Seated Athletes (Without Hip Function), and Intellectual. As with Individual and Age Groups, each division has a women’s and men’s division.
For division-specific details about the expectations for each division, check out the division workout descriptions and scorecards on the CrossFit Games website.
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Featured image: @malobrien_ on Instagram