23.3: The Last Week of the Open!

It’s the last week of the Open – time to finish strong! You all have been doing an amazing job with the workouts, so let’s keep the momentum going. This week we have a set amount of wall walks, double-unders, and snatches to complete in 6 mins and then a time extension (and some handstand push-ups) if you get it all done. We’re excited to see some firsts for these movements, PRs, and strong performances.

CrossFit Open 23.3 (RX)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (95/65 lbs)
5 wall walks
50 double-unders
12 snatches (135/95 lbs)
*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 (185/125 lbs)
*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 (225/155 lbs)

CrossFit Open 23.3 (SCALED)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (65/45 lbs)
5 scaled wall walks
50 single-unders
12 snatches (95/65 lbs)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (115/75 lbs)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (135/85 lbs)

Full details about all divisions and movement standards are online. Please take time to look them over before coming to the gym! (Links: RX/Scaled/Masters and Foundations)

Logistics:

Sign up for class as you normally would. When you come, you will sign up for a heat and there will be a self-directed warm-up for you to follow. Expect to work out during one of the heats and judge/cheer a friend during another. If you know you need extra time, come a bit early to get yourself warm and cheer people on.

Can’t make it Saturday? Post to Slack and we’ll help find a time for you to do it with a judge before the Monday 5PM score submission deadline.

Strategy: Go Go Go for 6 Minutes!

Although this workout looks intimidating, for most folks, this will be a 6 minute workout that is heavy on the shoulders. Here are some tips on each of the movements:

  • Wall Walks: Know yourself with this movement. No-reps are costly since it’s such a long movement, so try to balance the need to go quickly with making sure you are rested enough to nail the rep. When starting, aim to get your legs up as high as possible. Then try to minimize the number of steps your hands take to and from the wall. Throughout the movement, keep pushing through the ground to maintain a strong body position. Don’t forget to review the standard: hands stay on the tape until both feet are on the wall. Remember, the first set will feel great, but the second will be much more challenging – be mentally prepared for that.

  • Double-Unders: Breathe here and stay composed. Misses happens, so when they do, use it as an opportunity to take a quick breath and then refocus and restart. Trust your good form: elbows in and jumping straight up and down.

  • Snatches: Use your legs and save your shoulders on these! Even though the first set is light, breaking them up into 2-3 sets of descending reps with short breaks  (e.g. 9/6 or 6/5/4) will help reduce your time under tension and save your shoulders for the other movements. When you get to the second bar, expect it to feel heavy and treat it like a 1 rep max as it may be in that range for some of you. Eyes up, braced off the floor, get the bar to the hips, jump and punch!  Don’t forget you can squat snatch if needed to get under it. Wherever you catch the bar, make sure your core is braced and arms locked out to give yourself the best chance of making the lift.

  • Handstand Push-ups: There is a new standard this year – you just need to keep some part of your hand on the tape and only your feet can touch the wall. Remember, these disappear very quickly, so break them up early and often. Stay tight throughout the movement, actively squeezing your glutes and abs, to sustain your push.

Scaling

We will have scaling options for everyone! If you’re entered online, there is an official scaled version. (See above). Remember though, that any reps at RX beat all scores at scaled, so if you want to work to get those first wall walks or double unders – go for it!!

Also, since the workout will likely be pretty short for most people, we'll have an option to extend the time to 12 mins if you want to keep going.

Have fun, cheer on your friends, and then we can all celebrate our accomplishments next weekend at the Spring Fling/End of Open Party Sun 3/12 at FCCF! Let’s do this!

Liz Terry