WARM UP – MOBILITY
Dynamic running warm-up, joint rotations, and full body stretch (overhead, hips, calves etc)
2 rounds:
45s skipping / DU practice
Thin band upper body activations (pull apart, upright row, press, SG press etc.)
10-12 Dowel dislocates / Dowel Overhead squats
—
Review Tech: Snatches (power and squat), Wall walks (standards!), Handstand push-ups / hand release push-ups etc.
Warm-up both barbell & gymnastics movements for WOD A.
Partner up and judge / count for each other.
WOD A
CROSSFIT OPEN 23.3 – RX
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (95/65)
5 wall walks
50 double-unders
12 snatches (135/95)
*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 (185/125)
*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 (225/155)
— OR —
CROSSFIT OPEN 23.3 – SCALED
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (65/45)
5 scaled wall walks
50 single-unders
12 snatches (95/65)
*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 (115/75)
*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 (135/85)
—
**Both Rx and Scaled workouts are “For time” but scored as AMRAP’s in Zen planner as most athletes will not finish. If you finish the WOD then submit your time to the CrossFit Games site**
ACCESSORY
3 rounds:
1) Dumbbell supersets: 21 reps unbroken
7 Dumbbell hammer curls
7 Dumbbell shoulder press
7 Hang Clean & Press (push press if needed)
– rest 60s
2) 45-60s weighted plank hold
– rest 60s
