The 2023 CrossFit Open is in its third week, and athletes across the world have 2 scores logged on the leaderboard. The first two weeks have been amazing, and week three has been no different.In this article, we’ll go into more detail about how scaled, and masters athletes can attack this workout that will specifically apply to you.
Make sure to check out our full strategy guide here and workout movement and standards.
But first….
23.3 CrossFit Open workouts and strategy for the scaled and masters division:
Workouts:
Strategy
CrossFit Open 23.3 Workout (Scaled)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Scaled Wall Walks
50 Single Unders
15 Snatches (weight 1)
5 Scaled Wall Walks
50 Single Unders
12 Snatches (weight 2)
*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 (weight 3)
*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
6 Snatches (weight 4)
♀45 lb, 65 lb, 75 lb, 85 lb
♂65 lb, 95 lb, 115 lb, 135 lb
CrossFit Open 23.3 Workout(Masters 55+)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Wall Walks
50 Double-Unders
15 Snatches (weight 1)
5 Wall Walks
50 Double-Unders
12 Snatches (weight 2)
*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 (weight 3)
*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 (weight 4)
♀ 35 lb, 55 lb, 65 lb, 75 lb
♂ 45 lb, 65 lb, 85 lb, 95 lb
CrossFit Open 23.3 Workout(Masters 55+ Scaled)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 Scaled Wall Walks
50 Single Unders
15 Snatches (weight 1)
5 Scaled Wall Walks
50 Single Unders
12 Snatches (weight 2)
*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 (weight 3)
*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
6 Snatches (weight 4)
♀ 35 lb, 55 lb, 65 lb, 75 lb
♂ 45 lb, 65 lb, 85 lb, 95 lb
23.3 Workout Strategy
The workout is a bit different than the Rx’d version as the weights are substantially lighter than the normal 54 and under to 55+ scale, not to mention the kipping HSPU.
- If you do not have strict handstand push ups:your goal is the tie-break at the end of the second barbell.
- If the second barbell is going to be 0-2 reps:your goal is the tie-break at the end of the first barbell.
- If you are aiming for the first tie-break:you need to go FULL SEND – no pacing, sprint wall walks, unbroken or big sets on double unders plus the biggest barbell weight you are able to lift.
- If you are aiming for the second tie-break:you will need to move quickly/steadily and be smart with your first barbell. Break it up as needed.
- If your goal is to finish the workout;then completing the first part in 2:00 to 2:30 minutes will achieve this.
BONUS TIP: If you want to read more about the tie-break standard, make sure you read our full strategy article here.
23.3 Workout Strategy For Scaled Athletes
The scaled wall walk line is HARD: your whole hand has to be OVER the line.
- Scaled athletes will need to practice wall walks before the workout, as the line is further than the men’s line, making it difficult for some females.
To practice, move behind the line and then back over and back to the ground. Compared to the Rx’d, most scaled athletes will not be moving fast here.
For barbell work: go for bigger sets if possible; otherwise, small manageable sets such as 2 or 3 reps, but be mindful of the clock; 6 minutes is not a long time.
Hand release push ups: should be performed at a steady pace, and no worming allowed.
- If you’re unsure what “worming” is, this is when your shoulders rise up before your hips in a worm-like fashion. Hold yourself to the standard, and stay tight.
- If needed, rest your arms out to the side to help reduce fatigue.
BONUS TIP: Make sure to read our article on the 6 most common mistakes for push ups.
23.3 Workout Strategy For Masters Athletes 55+
Compared to other divisions, the weights are a little bit lighter, and kipping on the HSPU will change how you attack it. You might find you’ll go a little faster than the Rx’d standard.
Continue reading for more information about how to approach the wall walks. For Masters Athletes, the challenges will come from the HSPU and the barbell.
Here’s how you should attack 23.3:
- If you feel confident about taking on this workout and aiming to finish then we would recommend going unbroken on the first barbell, and big sets (8-10s) on the second. When you hit the 3rd and 4th barbell, that’s when you should turn to singles.
- If you’re looking at the barbell numbers, and they appear heavy to you, then take the sets in more manageable chunks. Go big sets on the first barbell, then move on to singles for the rest of the workout.
- Moving onto the HSPU, the standard might catch you out. Make sure you practice them beforehand. The tape standard will have effect on your HSPU, specifically resetting vertically and not getting bumped off of the wall.Please note: your feet can come off the wall but to complete the rep, your heels must be touching.
- To crush the HSPU, aim for small sets of 3-5 reps.
BONUS TIP: Make sure to download our handstand push up guide here.
23.3 Workout General Movement Strategy
Wall Walks
Keep the wall walks fast and efficient for both sets; you don’t need to slow down at this point. Focus on maintaining precision to avoid any “no reps”. Once you’re finished, transition quickly into double unders.
BONUS TIP: Make sure to download our wall walks guide here.
Double Unders
Whether double unders are challenging for you or not, this is not the time for you to break. If you’re proficient at the movement, breathing through them should be enough to gain “active rest”.
- If DU’s are a struggle, use your trips as your breaks, and stay calm within yourself. Make sure you are ready to start each time, don’t rush it only to trip repeatedly on your first rep of a set. If you can keep in your mind; “fast is slow; slow is fast” then we guarantee you’ll move quickly through this part.
BONUS TIP: Make sure to download our double unders guide here.
VIDEO TO WATCH: for athletes looking to do single unders, make sure to watch our video on “How To Jump Rope”.
Snatches
Above we have outlined how you should attack the snatches; here we’ll go into more detail about what snatches you should do.
In the movement standard, ANY snatch is allowed. With a workout that begins with 15 reps, you would always look to power snatches.
However, avoid muscle snatches as much as possible. The pressing out will only fatigue the shoulders and hinder you later on.
Thankfully, power or no-contact power snatches are the way forward here to achieve optimal efficiency.
Finally, even though the barbell weights are lighter, just like the Rx’d version, you don’t have time to change your own weights on the bar. It’s time to find a friend, and get someone to help you change the weights.
BONUS TIP: Make sure to download our snatch drills guide here.
Final Words
So, there’s only one thing left to be said – good luck!
Do you want more? Did you know that we have an online training program that’s specially designed to help CrossFit Masters athletes?
Over the years, we’ve had huge success helping athletes achieve their goals and even go to the CrossFit Games!
The only links you need for the 2023 CrossFit Open:
23.3
Blog: 23.3 Open Announcement: How To Watch It
Blog: 23.3 Open Workouts & Standards
Blog: 23.3 Open Strategies and Tactics
Blog: 23.3 Open Strategies for Scaled and Masters Athletes
Blog: 23.3 Open Strategy Re-do
23.2
Blog: 23.2 Open Announcement: How To Watch It
Blog: 23.2 Open Workouts & Standards
Blog: 23.2 Open Strategies and Tactics
Blog: 23.2 Open Strategies for Scaled and Masters Athletes
Blog: 23.2 Open Strategy Re-do
23.1
Blog: CrossFit Open 23.1 Workout & Standards
Blog: CrossFit Open 23.1 Strategy & Tips
YouTube Video: CrossFit Open 23.1 Strategy & Tips
YouTube Video: CrossFit Open: 5 Stages of 23.1
CrossFit Season
Blog: Our Workout Predictions for the CrossFit Open Season 2023