CrossFit Open 23.3

23.3For Time · 6:00 + extensions (max 12:00)

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 6:00, add 3 minutes:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

If completed before 9:00, add 3 minutes:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

Start CrossFit Open 23.3 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 95, 135, 185, 225 lb (43, 61, 84, 102 kg)

Women: 65, 95, 125, 155 lb (29, 43, 57, 70 kg)

Scaled

Men: 65, 95, 115, 135 lb; scaled wall walks, single-unders, hand-release push-ups

Women: 45, 65, 75, 85 lb; scaled wall walks, single-unders, hand-release push-ups

Movements

Wall Walk
Double-Unders
Snatch
Handstand Push-Up

Movement standards

Wall walks start chest-down and finish with hands at the line by the wall. Any style of snatch, finished standing with the bar locked out overhead. Strict handstand push-ups: no kip, head to the floor, arms locked out at the top. The timer here stops at 12:00; stop at 6:00 or 9:00 if you didn't reach that block.

Equipment

Barbell
Jump Rope
Wall for wall walks

Coaching notes by goal

Bulking: Olympic Lifting & Overhead Strength

Before: 4 sets × 2 Power Snatches building + 3 × 5 Strict HSPU (or Strict Press).

Pacing: Snatches as quick singles once the load climbs. Unbroken double-unders buy time for the barbell.

After: 3 × 8 Pendlay Rows + 3 × 12 Rear-Delt Flyes.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Skill Under the Clock

Before: 2 wall walks, 30 double-unders, empty-bar snatch drills, then build to weight 2.

Pacing: The first 6 minutes decide everything: smooth wall walks, unbroken rope, efficient snatches.

After: Thoracic and wrist mobility + 6 min easy bike.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Controlled Skill

Before: 6 min light cardio + shoulder and wrist prep.

Pacing: Move steadily through block 1; only chase the heavier snatches if your technique is holding up.

After: 12 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: games.crossfit.com/workouts/open/2023/3; fitnessvolt.com and morningchalkup.com 23.3 coverage