“Let there be work, bread, water and salt for all.”- Nelson Mandela
2023 NOBULL CrossFit Games 23.3 Affiliate Class Plan
The final test of the 2023 NOBULL CrossFit Games Open has been released and it is a race against the clock. For the majority of us everyday CrossFitters, our workout will be a 6-minute AMRAP, with the fitter athletes buying themselves more time to do extra work. Today we’re providing you a class plan to run 23.3 at your gym.
Class timeline: This workout has a shorter time domain, which means you will have plenty of time to prep your athletes and run multiple heats if needed. You can steal time from the power snatch build-up or post workout recovery if you’re planning on running multiple heats.
Overview: This workout will be at a high intensity, but be careful to not make it an all out sprint on the first round and risk redlining. You will need to save enough juice for the second, heavier barbell. Controlled aggression should be the mindset, playing the clock to your advantage and running your own race.
Wall walks: Smooth is fast on the wall walks. Try to stay relaxed and don’t stop moving, remembering to breathe throughout each rep.
Jump rope: This is where you have to push it and try to go unbroken if you can. If you know 50 reps is close to a max set for you, have a break up strategy going into the workout to prevent tripping up and messing up your workout flow.
Snatch: Have a break-up strategy! The wall walks are going to make these snatches feel much more difficult then you might expect. Really focus on using the legs and hips to save the shoulders for the inverted movements. Quick singles are a great strategy for the heavier barbells to keep the time under tension at a minimum.
The final workout: 23.3 has been released and we’ve got you covered. Next week keep an eye on our Instagram, newsletter and site for up-to-date analysis, finalized leaderboards, and a complete breakdown of the 2023 NOBULL CrossFit Open.
Drink drop: foodspring, who are heavily involved in the European CrossFit scene, and have sponsored the likes of Strength in Depth – have launched their brand-new recipe for the ultimate pre-workout: the Blackberry and Blackcurrant Energy Aminos.
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Lucy Campbell burst on the scene in 2022, winning two events in her rookie debut at the CrossFit Games. She’s the second elite individual woman to qualify for the CrossFit Games from the United Kingdom.
Campbell recently announced that she would be sitting out the 2023 season due to a wrist injury. I was lucky enough to sit down with her and talk about her background, the injury, and her plans for coming back better than ever in 2024.
How to Program 2023 NOBULL CrossFit Open Workout 23.3 For Kids
We’re back for the third and final week of the CrossFit Open, and just like the previous two weeks, we’re not leaving the littlest athletes out of the “fun.” From toddlers to high schoolers, here’s how you can adapt 23.3 for your CrossFit Kids.
PreSchool and Elementary Age
In general, shorter time domains will suit little brains better, so the complex time-adding scheme doesn’t need to make its way to your CrossFit Kids workout. Instead, a simple six-minute AMRAP will get kids the stimulus they need.
Plus, making workouts into a game can add motivation to an otherwise grueling workout. Here’s how to make 23.3 into a rock-paper-scissors battle for your littles.
Set up 10-15 10-lb plates across the floor in a winding pattern. These are the “lilypads” for athletes to hop on.
On either side of the gym, two athletes complete the allotted reps.
Once they’ve completed the reps, athletes hop on the “lilypads” as fast as possible until they reach the middle. Athletes then play rock-paper-scissors.
For larger classes, try a tournament-style workout where athletes compete to be the ultimate winner.
5 wall walks
15 dumbbell snatches
Hopscotch on “lily pads” to the middle, and play rock-paper-scissors.
Middle and High School Age
While the counting and movement skills might be more intact for older athletes, scaling the workout from the prescribed teen divisions can still create a more positive experience.
Feel free to again get rid of the time-adding scheme, instead doing a simple 9-minute AMRAP with the same movements.
Stay with wall-walks throughout the entire workout or allow scaling options such as pike-pushups and shoulder taps for the handstand pushups.
Scale the snatch weight or forego the barbell altogether and provide athletes with a dumbbell.
Whether you’ve got a large group of kiddos competing in the Open this year or just one, we’re so glad to help include them in these three weeks of worldwide fitness!
CrossFit Open 23.3 Workout Description and Strategies
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
15 snatches (weight 1)
5 wall walks
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
9 snatches (weight 3)
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
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