Workout Description
For time with progressive time caps (max 12:00):
At 0:00 (6:00 cap):
5 Wall Walks
50 Double-Unders
15 Snatches (95/65 lb)
5 Wall Walks
50 Double-Unders
12 Snatches (135/95 lb)
If completed before 6:00, extend cap to 9:00 and continue:
20 Strict Handstand Push-Ups
50 Double-Unders
9 Snatches (185/125 lb)
If completed before 9:00, extend cap to 12:00 and continue:
20 Strict Handstand Push-Ups
50 Double-Unders
6 Snatches (225/155 lb)
Score is time to finish or total reps completed when time expires.
Why This Workout Is Very Hard
Short time domain, escalating loading, and high-skill gymnastics make this a very hard test. Strict handstand push-ups demand significant pressing stamina and positioning. Barbell loads climb to 225/155 lb under fatigue, challenging power and technique. Double-unders and wall walks add skill and shoulder fatigue, while checkpoint time caps force aggressive pacing and minimal errors.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Strict handstand push-ups, repeated wall walks, and cumulative shoulder fatigue require sustained pressing stamina. Sets degrade quickly without smart partitioning and tight positioning under fatigue.
- Power (7/10): The snatch is an explosive lift; moving heavy bars efficiently under fatigue requires powerful hip extension and crisp bar speed.
- Strength (7/10): Heavy snatches up to 225/155 lb test absolute and relative strength under fatigue. Clearing the later bars requires significant overhead strength and midline stability.
- Speed (6/10): Time caps force quick transitions and fast double-under cycling. However, heavy barbells and strict gymnastics limit pure sprinting and demand controlled tempo.
- Flexibility (5/10): Wall walks and handstand push-ups require overhead mobility and shoulder flexion. Receiving snatches demands adequate thoracic and hip mobility for stable positions.
- Endurance (4/10): Short overall time but sustained jump-rope work and minimal rest raise the aerobic demand. You’ll breathe hard while managing transitions, yet it never becomes steady-state cardio due to skill and loading spikes.
Movements
- Wall Walk
- Double-Under
- Snatch
- Strict Handstand Push-Up
Scaling Options
Scale to: Reduced wall walk range (shoulder taps or line standard) • Double-under volume down or single-unders (2:1) • Strict HSPU to kipping HSPU or pike push-ups • Snatch loads to challenging-but-cyclable weights at each stage
Scaling Explanation
These options preserve the workout’s stimulus—skill under fatigue, strict pressing demand, and escalating barbell challenge—while keeping movement quality, speed, and checkpoints appropriate for your capacity.
Intended Stimulus
Fast but controlled start, then a grind as the loads and strict pressing ramp up. The first 6 minutes should feel urgent yet smooth. If you advance, expect shoulders to burn while you manage short, efficient sets. The heavy snatches are the separator—crisp singles with minimal no-reps. Transitions must be tight throughout.
Coach Insight
Pace the first 6 minutes to avoid redlining before strict HSPU—smooth wall walks, unbroken or near-unbroken double-unders, quick singles on snatches if needed.
One tip: Protect your shoulders—keep HSPU sets small and fast from the start; avoid early failure.
Common mistakes: rushing wall-walk standards, greedy HSPU sets to failure, and missing heavy snatches due to poor setup. Breathe, brace, then lift.
Benchmark Notes
Most athletes won’t finish within 12 minutes. Clearing 137 reps gets you past the first checkpoint; 216 reps clears the second. Elite athletes reach the final bar and some finish at 292 reps. Use these tiers to gauge how far you progress and where your bottleneck appears.
Modality Profile
Gymnastics dominates via wall walks and strict handstand push-ups, driving shoulder fatigue and skill. Monostructural double-unders appear repeatedly and add volume and heart rate. Weightlifting contributes through progressively heavier snatches, which, while fewer in reps, heavily influence pacing and outcome due to technical and strength demands.
Similar Workouts to Open 23.3
If you enjoy Open 23.3, you might also like these similar CrossFit WODs:
- Open 16.2 (84% similar) - AMRAP in 20 minutes
Continue until 4 minutes:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/...
- Rich (84% similar) - For time:
13 Squat Snatches (155/105 lb)
Then, 10 rounds of:
10 Pull-Ups
100 meter Run
Then:
13 Sq...
- Nasty Girls v2 (83% similar) - For time:
3 rounds:
50 Pistols (alternating legs)
7 Muscle-Ups
10 Hang Power Cleans (175/125 lb)...
- Sprint Triplet (83% similar) - For Time:
4 Rounds, each round consisting of:
5 Muscle-Ups
10 Deadlifts (245/165 lb)
15 GHD Sit-Ups
...
- Open 19.2 (83% similar) - AMRAP in 20 minutes
Begin on an 8-minute clock and complete as many reps as possible of:
25 Toes-to-...
- Quarterfinals 22.5 (83% similar) - For time:
30 calorie Row
20 Burpee Box Jump Overs (24/20 in)
10 Snatches (185/135 lb)
Time cap: 7 m...
- Jorge (82% similar) - For time:
30 GHD Sit-Ups
15 Squat Cleans (155/105 lb)
24 GHD Sit-Ups
12 Squat Cleans (155/105 lb)
18...
- Masters Event 1 (160720) (82% similar) - For time:
8 Deadlifts (365/245 lb)
40 GHD Sit-ups
80 Double-Unders
4 Rope Climbs
80 Wall Ball Shots ...
These WODs similar to Open 23.3 share comparable training demands, time domains, and movement patterns.
