Learn how to scale CrossFit Open workout 23.3.
There are two options for athletes on how to scale CrossFit Open workout 23.1: scaled and foundations.
WHAT IS CROSSFIT OPEN WORKOUT 23.3
MOVEMENT STANDARDS OF 23.3 CROSSFIT OPEN WORKOUT
23.3 CROSSFIT OPEN WORKOUT CLUE IS HERE
If you missed out on the action of the live announcement, you can catch up on it by clicking here.
The Scaled option is designed for athletes with some CrossFit experience who are not yet ready for the Rx’d version, while foundations is for athletes new to CrossFit and anyone who might feel intimidated by the original workout.
How to Scale CrossFit Open Workout 23.3
Find out how to scale CrossFit Open workout 23.3 below.
| 23.3 Scaled | 23.3 Foundations |
| 5 scaled wall walks | Time cap: 12 minutes |
| 50 single-unders | 5 bear crawls |
| 15 snatches (weight 1) | 50 jumping jacks |
| 5 scaled wall walks | 15 snatches |
| 50 single-unders | 5 bear crawls |
| 12 snatches (weight 2) | 55 jumping jacks |
| If completed in less than 6 minutes: | 12 snatches |
| 20 hand-release push-ups | 5 bear crawls |
| 50 single-unders | 60 jumping jacks |
| 9 snatches (weight 3) | 9 snatches |
| If completed under 9 minutes: | 5 bear crawls |
| 20 hand-release push-ups | 65 jumping jacks |
| 50 single-unders | 6 snatches |
| 6 snatches (weight 4) |
Scaled (16-54 years)
♀ snatch- 45, 65, 75, 85 lb
♂ snatch- 65, 95, 115, 135 lb
Foundations:
♀35 lb*
♂45 lb*
* The load is a suggested starting point. If you are completing all of the tests in the foundations division, you are free to decrease or increase the load as your skill level allows.
You can check the scorecard for the scaled version here. If you are looking for the foundations scorecard, click here.
Check more information on CrossFit’s official website of the Open here.
How to Scale CrossFit Open Workout 23.2 for Masters 55+
All Master athletes up to the 50-54 age category should scale the workout with the option provided above. Master athletes age 55+ can scale the workout as follows:
The scale exercises are the same: (scaled wall walks, single-unders, hand-release push-ups). The only thing that differs is the weight of the snatches:
♀ snatch- 35, 55, 65, 75 lb
♂ snatch- 45, 65, 85, 95 lb
How to Scale CrossFit Open Workout 23.2 for Teens 14-15
Teens should do the prescribed workout as described above. The only difference is the weight of the snatches:
♀ snatch- 45, 65, 75, 85 lb
♂ Snatch- 65, 95, 115, 135 lb
2023 CrossFit Open
Now in its 13th edition, the CrossFit Open is a three-week online fitness competition that unites the worldwide CrossFit community. It marks the start of the 2023 CrossFit Games competitive season and is the first step towards qualifying for the CrossFit Games.
This year’s Open runs from February 16 through to March 6, with workouts released weekly every Thursday. There are a total of 37 divisions (based on age, gender, and ability) and three different tracks to follow: RX, scaled, and foundations.
Do you know who were the winners for 23.1 and 23.2? No? Click below to find out.
Winners of CrossFit Open Workout 23.1
Overall Winners of CrossFit Open Workout 23.2
Image Sources
- 23.3 How to Scale: Courtesy of CrossFit Inc.