Here we are: the final week of the 2023 CrossFit® Open has arrived! The 23.3 workout was revealed with a live announcement from CrossFit® Omaha, Nebraska.
The live announcement featured the second Fittest Woman on Earth® Mal O'Brien clashing with four-time Games athlete Danielle Brandon as the first two elite CrossFit®ters to perform the workout.
You can watch the live from the link below, directly from the CrossFit® Games youtube channel:
Index
Wod Open 23.3 – elite category
Starting with a 6 minute time cap, perform AMRAP
- 5 Wall Walks
- 50 double-unders
- 15 snacks — Men: 43 kg | Women: 29kg
- 5 Wall Walks
- 50 double-unders
- 12 Snatches — Men: 61kg | Women: 43kg
*If completed before the 6 minute time limit, add 3 minutes to the time cap and complete:
- 20 Strict Handstand Push-Ups
- 50 double-unders
- 9 Snatches — Men: 83kg | Women: 56kg
*If completed before the 9 minute time limit, add 3 minutes to the time cap and complete:
- 20 Strict Handstand Push-Ups
- 50 Double Unders
- 6 Snatches — Men: 102kg | Women: 70kg
Open 23.3 – scaled version
Starting with a 6 minute time cap, perform AMRAP
- 5 Scaled Wall Walks
- 50 Single Unders
- 15 Snatches — Men: 29kg | Women: 20kg
- 5 Scaled Wall Walks
- 50 Single Unders
- 12 Snatches — Men: 43kg | Women29kg
*If completed before the 6 minute time limit, add 3 minutes to the time cap and complete:
- 20 Hand Release Push Ups
- 50 Single Unders
- 9 Snatches — Men: 52kg | Women: 34kg
*If completed before the 9 minute time limit, add 3 minutes to the time cap and complete:
- 20 Hand-Release Push-Ups
- 50 Single Unders
- 6 Snatches — Men: 61kg | Women: 38kg
Open 23.3 – Foundations version
- 5 Bear Crawls
- 50 Jump Jacks
- 15 Snaps
- 5 Bear Crawls
- 55 Jump Jacks
- 12 Snaps
- 5 Bear Crawls
- 60 Jump Jacks
- 9 Snaps
- 5 Bear Crawls
- 65 Jump Jacks
- 6 Snaps
Time cap: 12 minutes | Weights for Snatch* – Men: 20kg, Women: 15kg
According to the CrossFit® Games website:
If your snatch technique is good and the weight feels comfortable, consider adding 2lbs to the bar after completing each set of snatches.
The Live announcement of the Open 23.3
We witnessed um unique show on the floor of CrossFit® Omaha. First two coaches tried the workout, failing to pass the second cut, that is, stopping at the first 20 HSPUs.
In interviews, they mentioned that the shoulder work is really challenging, especially by the new HSPU standards!
Soon after there was the battle between O'Brien and Brandon that really rocked! Closing the first piece in less than three and a half minutes (Mal did all the unbroken snatches!), the girls passed the first cut well in advance.
Excellent performance also in the second part of the WOD, where Mal O'Brien finished the HSPU, DU and Snatch (always unbroken) in less than five and a half minutes! Brandon suffered a little more and decided to slow down so as not to lose his shoulders.
Definitely complicated last round for Danielle, who suffered a lot from behind. O'Brien however, fast as a rocket, seemed not to accuse fatigue: he has closed on 23.3 with an incredible time of 07 minutes and 58 seconds… crazy stuff guys!
