Open 23.3
Workout Details
Starting with a 6-minute time cap, complete as many reps as possible of:
↳ 95/65 lbs (43/29 kg)
↳ 135/95 lbs (61/43 kg)
If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
↳ 185/125 lbs (84/57 kg)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
↳ 225/155 lbs (102/70 kg)
Coaching Tips
Strategy
- 1Pace yourself on Double-Unders; consider breaking them into sets of 25 if needed to avoid fatigue.
- 2When performing Snatches, focus on technique over the weight, especially as the loads increase.
- 3Micro-rest during Wall Walks by resetting your breath and positioning before the next rep to maintain form.
- 4Keep your core engaged during Strict Handstand Push-Ups to avoid lowering into your shoulders excessively.
Safety Considerations
Technical Focus
Ensure proper handstand position during Wall Walks to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up: 2 min easy on a Rower or Ski Erg
- 1 Rowing - 2 min easy(Focus on light effort)
Mobility: 3 min
- 5 Shoulder Stretch - 30 sec(Stretch shoulders and wrists)
- 5 Hip Flexor Stretch - 30 sec(Open up hip flexors for better positions on Snatches)
Activation: Mini WOD
2 rounds- 2 Wall Walk - 30 sec(Optimize handstand positioning)
- 5 Snatch (empty bar) - 1 min(Lighten load for warm-up on Snatch movements)
- 10 Double-Under Practice - 30 sec(Build up rhythm and coordination)
Scaling Options
Intermediate
Reduce Snatch weights to enhance technique and capability.
- 1
snatch
Reduce Snatch weight by 20%.
Weight: 75/55 lbs (34/25 kg)
- 2
strict handstand push up
Use dumbbell press instead of handstand push-ups.
Scaled
Further reduce weights and modify movements for less experienced athletes.
- 1
snatch
Reduce Snatch weight by 40%.
Weight: 45/35 lbs (20/16 kg)
- 2
strict handstand push up
Replace with seated shoulder press.
- 3
double under
Perform single-unders instead.