The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 5 | Wall Walk | – | – |
| 50 | Double Under | – | – |
| 15 | Snatch | 42.5 kg | 30 kg |
| 5 | Wall Walk | – | – |
| 50 | Double Under | – | – |
| 12 | Snatch | 60 kg | 42.5 kg |
| 20 | Strict HSPU | – | – |
| 50 | Double Under | – | – |
| 9 | Snatch | 85 kg | 57.5 kg |
| 20 | Strict HSPU | – | – |
| 50 | Double Under | – | – |
| 6 | Snatch | 102.5 kg | 70 kg |
Women: Start with 6 min: 5 Wall Walks, 50 DU, 15 Snatches 30 kg, 5 WW, 50 DU, 12 Snatches 42.5 kg; done → +3 min: 20 Strict HSPU, 50 DU, 9 Snatches 57.5 kg; done → +3 min: 20 Strict HSPU, 50 DU, 6 Snatches 70 kg. Score: reps
How Open 23.3 works
Open 23.3 is an AMRAP: as many rounds and reps as possible in the set time. You work through the movements in order and start again from the top after the last one. Your score is the completed rounds plus the reps of the round you started.
Open 23.3 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 23.3 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | from 240 reps | from 216 reps |
| Advanced | from 175 reps | from 158 reps |
| Intermediate | from 140 reps | from 126 reps |
| Beginner | from 115 reps | from 104 reps |
| Novice | under 115 reps | under 104 reps |
Tips for Open 23.3
Find a pace you can hold for the whole time. If you go out too fast in the first few minutes, you'll lose more rounds at the end than you gained at the start. Plan short breaks before you need them.
How to scale Open 23.3
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Wall Walk: Only halfway up the wall; Pike hold on a box
- Double Under: Single Unders, usually two to three times as many; Singles mixed with one Double Under at a time
- KB Snatch: Single-arm swing; Kettlebell High Pull
- Strict HSPU: Pike push-up on a box; Raised mat to shorten the range