Alright!!! 23.3 has dropped!!!  Time to finish the Open on a high note!!!

Warmup:

5 Min AMRAP:
30 Single Unders/15 Dubs
10 Plank Shoulder Taps + 1 Wall Walk
5 PVC Muscle Snatches
10 OH Alt lunges w/PVC
5 PVC Snatch Grip RDLs

Then…
With empty barbell
3 Hang Power Snatch
3 OHS
3 Hang Snatch
3 Power Snatch from Mid Shin
work up in weight on Snatch, doing 5-7 reps every time

Then…
3 Min Wall Walk practice (make sure you can meet standards)

WOD:

Video courtesy of The CrossFit Games

23.3

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 Strict 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 Strict Handstand Push-Ups

50 Double-Unders

6 Snatches (weight 4)

Bar weight:

Female: 65 lb, 95 lb, 125 lb, 155 lb

Male 95 lb, 135 lb, 185 lb, 225 lb 

For movement standard, floor set-up, all scale options for other ages groups, and score sheets click here

Scaling Options:

Wall Walks -> Scaled Wall Walks (see illustration below)

Double Unders -> Single Unders (50)

Bar weight -> Male: 65/95/115/135 Female: 45/65/75/85

Strict HSPUs -> Hand-release push ups

Cool Down:

1 Min of Calf Pedaling in Downward Dog

Scorpion Stretch – 1 Min per side

Pic courtesy of The Barbell Spin. The last week of the CrossFit Open will feature Mal O’Brien and Danielle Brandon. The two will go head-to-head after the 23.3 workout is announced from one of the original 50 CrossFit affiliates, CrossFit Omaha in Omaha, Nebraska. Look for it on the Games website or their YouTube page at 1pm local time on Thursday.

Warmup:

10 Scap Push ups – see video below, courtesy of The Active Life

30’ bear crawl

30’ Heel2Toe

30’ Seal Walk

10 Twisting Push Ups

10 Kneeling Lat Stretch

10 Scorpion Stretch

:15 ring support hold – see video below, courtesy of Functional Bodybuilding

S/S/S:

Close-Grip Bench Press

5X3

Increase weight each set

Video courtesy of Juggernaut Training.

Third go at Close-grip Bench press this cycle. Reps drop to 3 per set, so aim to go even heavier than the 5X5 and 3X5 weeks.

WOD:

36-30-24*:

Cal Ski Erg

Ring Dips

* 25′ of Burpee Broad Jumps after every round of Ring Dips

Time Cap: 15 Min

Video courtesy of CrossFit.

Spoiler Alert, your shoulders will be smoked at the end of this one.  Try shaking out the arms as you move from one movement to the next.  Unless you are a gymnastics ninja, would suggest taking manageable chunks on the ring dips.  One, it will allow you to recovery quicker to get back on and finish, and two, will keep you from hitting too much fatigue, therefore avoiding a spot where you could injure yourself.

Scaling Options:

Ring Dips -> Stationary dips -> dips off box or bench -> push ups

Cool Down:

Doorway Stretch – 1 Min per side

Tricep mash on bar – 1 Min per side

Video courtesy of Rucking Fit

Warmup:

3 Rounds:

200M jog

8 Alt V-Ups

8 Alt Spider-Man Lunge

8 Hollow Rocks

8 KB deadlifts

8 Russian Swings

WOD:

For Time:

1200M Run

25 Ab-Mat Sit-Ups

12 Russian KB Swings (70/55)

800M Run

25 Ab-Mat Sit-Ups

12 Russian KB Swings (70/55)

600M Run

25 Ab-Mat Sit-Ups

12 Russian KB Swings (70/55)

400M Run

25 Ab-Mat Sit-Ups

12 Russian KB Swings (70/55)

200M Run

25 Ab-Mat Sit-Ups

12 Russian KB Swings (70/55)

Video courtesy of CrossFit HQ.  Quick demo on Russian Swings.

Look to begin the runs in the first couple rounds at a steady pace, and then start picking that pace up as the runs get shorter.  Try to go unbroken on the sit ups and Russian swings.

Scaling Options:

Run -> Row 250M for every 200M of running

Ab-mat Sit ups -> feet anchored (Elite – GHD Sit Ups)

KB weight -> 55/35 -> as needed

Cool Down:

Cobra Pose – 2 min

Iron Cross – 1 min per side