See below for the 23.3 CrossFit Games Open Resources
Attacking the CrossFit Open with an Unconquerable Mindset
23.3 Tips:
Hand Position to Save Your Triceps on HSPU
Double-Under Tips
Wall Walk Tips
Wrist Range of Motion for Better Positioning & Less Pain
Strict Handstand Push-Up Position Based on Your Strength
CrossFit Invictus Open Tips 23.3 BlogÂ
AM Session – Deep learning for Open Event
Mobility & Activation
Spend 3-4 minutes focusing on breathing in the Puppy Dog Stretch
Shoulder/Elbow Warm-Up
Plank Ring Circles x 10 reps each direction
Maltese Press in Hollow Position x 10 reps
Hanging Shoulder Rotations x 5-10 reps
Two rounds at increasing effort of:
10/7 Calorie Machine of Choice
100 Foot Sandbag Bearhug Carry
100 Foot Farmer Carry
20 Plate Hops
2 Wall Walks
Snatch Technique Warm-Up
One-Two sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
Empty Barbell
Followed by. .
Build to 135-185/95-125lbs.; 115-135/65-85 lbs Snatch and then. . .
A.
Complete as many rounds and reps as possible in 5 minutes of:
20/15 Calorie Machine of Choice
10 Down Ups
Rest 60 seconds, and then. . .
Complete as many rounds and reps as possible in 5 minutes of:
20/15 Calorie Machine of Choice
30 Double Unders
Just move through this, no need to have super high intensity
B.
35-54:
One to two sets at Game Speed of
2 Wall Walks
20 Double-Unders
3 Snatches (95/65lbs)
2 Wall Walks
20 Double-Unders
2 Snatches (135/95lbs)
5 Strict Handstand Push-Ups
20 Double-Unders
1 Snatch (185/125lbs)
55+:
One to two sets at Game Speed of
2 Wall Walks
20 Double-Unders
3 Snatches (65/45lbs)
2 Wall Walks
20 Double-Unders
2 Snatches (95/65lbs)
5 Kipping Handstand Push-Ups
20 Double-Unders
1 Snatch (115/75lbs)
*If the last weight in this set is a PR weight then hold off and only work through the first 2 weights.
PM Session – Open Event
Mobility & Activation
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Scap Push-Up x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Warm-Up Mash-Up
5 Minutes of machine @ 60-65%
Followed by…
Two sets of:
Inchworm Walk + Scap Push Up + Press Up x 3 reps
Hamstring Floss x 10 reps per leg
Deep Squat Progressions x 5 reps
Followed by…
5 Minutes of Rowing @ 70-75%
Followed by…
Two sets of:
Banded Lat Stretch x 45 seconds per side
Rocking Box Bridges x 6-8 reps (slow and controlled; or t-spine opener of your choice)
Shoulder Mash x 45 seconds per side
Followed by…
20/15 Calorie Machine @ 70%
2 Inch Worms
30 Plate Hops
60 seconds Rest
15/10 Calorie Machine @ 80%
3 Inch Worms
20 Double Unders
60 seconds Rest
10/7 Calorie Machine @ 90%
4 Inch Worms
30 Double Unders
Increase pace through this piece on the rower and focus on rhythmic breathing on the thrusters as your heart rate increases.
Barbell Technique Warm-Up
One sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps
Empty Barbell
Followed by. .
Build to 135-185/95-125lbs.; 115-135/65-85 lbs Snatch and then. . .
Game Speed
35-54:
At game speed:
2 Wall Walks
20 Double-Unders
3 Snatches (95/65lbs)
2 Wall Walks
20 Double-Unders
2 Snatches (135/95lbs)
5 Strict Handstand Push-Ups
20 Double-Unders
1 Snatch (185/125lbs)
55+:
2 Wall Walks
20 Double-Unders
3 Snatches (65/45lbs)
2 Wall Walks
20 Double-Unders
2 Snatches (95/65lbs)
5 Kipping Handstand Push-Ups
20 Double-Unders
1 Snatch (115/75lbs)
“CrossFit Games Open Event 23.3”
35-54:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall Walks
50 Double-Unders
15 Snatches (95/65lbs)
5 Wall Walks
50 Double-Unders
12 Snatches (135/95lbs)
*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 (185/125lbs)
*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 (225/155lbs)
55+:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall Walks
50 Double-Unders
15 Snatches (65/45lbs)
5 Wall Walks
50 Double-Unders
12 Snatches (95/65lbs)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Kipping Handstand Push-Ups
50 Double-Unders
9 Snatches (115/75lbs)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Kipping Handstand Push-Ups
50 Double-Unders
6 Snatches (135/85lbs)