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 Blog
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)
Wasn’t feeling well this week turned out had covid .. bad timing but hit this today. didn’t go great which is disappointing since I was looking forward to it probably will redo it for my own pride on Sunday..
287 (1 at 225)
The shspu standard got me I didn’t practice it enough
Failed my first snatch at 185 and then first and third attempts at 225 just still not 100% and weak hoping by Sunday I’ll be back
A. 23.3. Capped at 6 mins. 127 reps RX (2 reps of the 135# Snatch).
My goal was to get to the 135 snatches and chip away at them. These are roughy 85% of my max. Super happy with myself. Wall Walks and DUs went smooth thanks to training ????
23.3- 207 Rx
Wall walls were quick, all sets of DU UB. HSPU we’re smooth. Pretty happy with this! Ready to get my strength back to where it should be
Thanks for everything!
197 reps
23.3 – 210Rx
WWs – UB and quick; felt good
DUs – all UB and fast; felt good
HSPU – 5/4/3/4/4
95 – 10/5
135 – fast singles
185 – ✅ /❌/✅/✅/❌/❌
My strategy was to go fast in the first two rnds so I have time for the SHSPU and snatches at 185. 210+ reps was goal. My shoulders are a mess because of years of injury and wear/tear. Shoulders were shot by 185 and I kept missing in front because mentally I was doubtful shoulders would be stable overhead. Didn’t want to risk injury. Happy with the outcome.
Great job hitting your goal, hope shoulders will manage
Thank you. Shoulders are old and broken. They really limit me on overhead movements and pressing. Just something I deal with.
Yeah I know your fighting with them since quite some time now, but still, I would sign up now for your condition in that age, for me in the future, no questions asked 😀