CrossFit Open 23.3: RX and Scaling Tips
CrossFit Open 23.3 is here. Here are some tips that can help you.
Download the scoresheet: https://games-assets.crossfit.com/s3f...
➡️Rx
Starting with a 6-minute time cap:
5 wall walks
50 double-unders
15 snatches (29/43 kg)
5 wall walks
50 double-unders
12 snatches (43/61 kg)
*If completed within the time cap, add 3 more minutes:
20 strict handstand push-ups
50 double-unders
9 snatches (56/83 kg)
*If completed within the time cap, add 3 more minutes:
20 strict handstand push-ups
50 double-unders
6 snatches (70/102 kg) kg
➡️Scaled
Modifications of the following exercises:
Scaled wall walks,
single-unders,
hand-release push-ups,
Snatch weights: 20, 29, 34, 38 kg / 29, 43, 52, 61 kg
23.3 is the last WOD and it's intense, with a heavy load on the bar and very tight time limits to complete the work within the window.
To warm up, we obviously want to do all the elements in the WOD, but as you can see, it's all about shoulders, so we need to pay special attention to them to ensure they're well prepared.
Since the WOD is long, let's break it down into parts.
In the first section we have:
5 wall walks for RX, a modified version for scaled weights where you don't have to get as close to the wall
50 double unders, simple jumps for RX
15 snatches, the weight is adjusted according to the division [see my IG post for details]
5 wall walks
50 double unders
12 snatches (fewer reps, more weight)
First of all, it's important to have realistic goals. This is enough work to complete in 6 minutes for most people who go to the box. Don't let the impressive results of Mal O'Brien or Danielle Brandon distort your perception of reality.
Many people will stop here; the more advanced members of the class will likely move on to the next section.
Let's look at the movements:
WALL WALKS: This isn't a new movement for anyone, but in class we don't usually do them with the markings on the floor. Take your time during the warm-up to internalize the movement and play it safe. Wasting time on a no-rep here will decrease your chances of advancing to the next window.
DOUBLE UNDERS: If double unders are still giving you trouble, even though you've mastered the rest of the movements in this WOD, you don't have to go to the scaled version (yet). With a little practice, you can overcome them.
I recommend watching this video that has helped so many people master double unders: • Consejo para lograr los double unders
SNATCH: The first few reps shouldn't be a problem, as the weight is suitable for most people. It's the following reps that start to become a considerable weight. Take your time, think about each rep, don't worry about the time, and add up as many reps as you can.
Second section
Congratulations if you haven't hit the cap yet. Now (unless you're an elite athlete) you basically have to do everything you can to accumulate reps one by one.
You have until minute 9 to complete.
20 strict handstand push-ups: this is where it gets tough. Many of you do a few handstand push-ups, but not 20, especially after everything that came before. Rest as much as you can between reps to ensure each attempt is valid. In scaling, release handstand push-ups are performed.
The standard is measured with a line that must be placed 25 cm from the wall (it's the same mark used in the wall walk) where the athlete must place their hand, however they like, but part of the hand must always touch the line. The other aspects of the handstand push-up remain the same: lockout, body in line, feet on the wall…
50 du
9 snatches with very heavy weights.
Third and final section: You'll have until minute 12 to:
20 hspu
50 du
6 high-weight snatches.
One of the most frequently asked questions is about how the windows work. When you finish the first section, you don't rest until minute 6, nor are 3 minutes added to your time. Instead, regardless of your time, the timer extends until minute 9 so you can finish the additional work without breaks.
Last but not least, remember that you need to position the elements in a specific way and understand all the movement rules. For that, go to the CF Games website to read everything thoroughly. You'll find the link in the description.
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