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
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
Warm-Up
Two-Three 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
Barbell Warm-Up
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
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
Followed by. .
Build to 135-185/95-135lbs. 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
Rest 60 seconds, then start the next set.
B.
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)
PM Session – Open Event
Activation
Two sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
Warm-Up Mash-Up
10 Minutes of machine@ 70-75%
Followed by…
Three 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 @ 80-85%
Followed by…
Three sets of:
Banded Lat Stretch x 45 seconds per side
Rocking Box Bridges x 6-8 reps (slow and controlled)
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.
Snatch Technique Warm-Up
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
*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
Followed by. .
Build to 185-225/135/155lbs. Snatch and then. . .
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)
“CrossFit Games Open Event 23.3”
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)