Read the latest Morning Chalk Up articles on BarBend
Your Coffee is ready.

How to Crush CrossFit Open Workout 23.3

 
Morning Chalk Up

March 3   |   POWERED BY

FuelYourFitness_1672690114

Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • 2023 NOBULL CrossFit Games 23.3 Affiliate Class Plan
  • England’s Lucy Campbell is already planning her comeback
  • How to Program 2023 NOBULL CrossFit Open Workout 23.3 For Kids
  • 23.3 workout description and strategy guide
 
QUOTE OF THE DAY + Send us a Quote

“Let there be work, bread, water and salt for all.” - Nelson Mandela

 
CROSSFIT GAMES
  2023 NOBULL CrossFit Games 23.3 Affiliate Class Plan  

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.

  • Whiteboard brief (0:00-5:00)
  • Mobility (5:00-10:00)
  • General prep (10:00-20:00)
  • Snatch prep (20:00-25:00)
  • Build-up (25:00-35:00)
  • Mini-round (35:00-40:00)
  • Test 23.3 (40:00-52:00)
  • Recovery (52:00-60:00)

Whiteboard brief: Review the scoring, standards and different test variations detailed in the Workout Description and Scorecard.

  • 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.
Continue Reading...
 
SPONSORED FuelYourFitness_1672690114
Four Steps to Faster Fat Loss

Four Steps to Faster Fat Loss

Do you lift, but don’t look like it?

This FREE guide from Fuel Your Fitness goes over the four-step strategy to help you:

  • Look like you work out.
  • Build muscle.
  • Drop body fat.
  • PR on and off the scale.

Get your FREE guide here!

 
SPEED READS

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.

Step it out: A new study has found that the health benefits from walking begin at about 3,000 daily steps. 🚶🏻

Interesting: Are mental health gyms, that feature various recovery and mind rehabilitation tools, the next big wave for fitness?

 
PROFILE
  Lucy Campbell: Coming Back Better Than Ever in 2024  

MEMBER EXCLUSIVE

Lucy Campbell: Coming Back Better Than Ever in 2024

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.

Continue Reading...
 
LIFESTYLE
  How to Program 2023 NOBULL CrossFit Open Workout 23.3 For Kids  

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.

23.3 rock-paper-scissors

  • 4 rounds
  • 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 GAMES
  CrossFit Open 23.3 Workout Description and Strategies  

CrossFit Open 23.3 Workout Description and Strategies

Workout 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)

♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb

(Unofficial) Weight in KG:

  • M: 43kg, 61.2kg, 83.9kg, 102kg
  • W: 29.4kg, 43kg, 56.6kg, 70.3kg

Scorecards and Descriptions

Strategy Guides

  • Invictus Fitness
  • CrossFit Mayhem
  • WODprep – Article
  • WODprep – Video
  • Team Soul Training
  • Misfit Athletics – Quick Tips
  • Misfit Athletics – Full Breakdown
  • Cowboy Way
  • The Progrm
  • The Training Plan
  • Cole Sager – Points of Performance
  • The Process Programming

We will be updating this page regularly with strategy guides as they come in. Please email [email protected] to submit one we’re missing.

 

Continue Reading...
 
THINGS TO...
 

...READ

Five Things You Can Learn From the Open

As we enter the final weekend of the Open, this is the time for reflection for the start to this season. Pliability came up with a list of five things you can learn from the Open. Read it and reflect!

OPEN 2023 THOUGHTS.
     

SPONSORED

...KNOW

JUNK is in Canada!

JUNK in Canada means: no more surprise import duties, better shipping rates, and you can get your JUNK faster than ever. JUNK has partnered with GRIT Distribution to serve their Canadian customers. You're welcome Canada.

SHOP JUNK BRANDS CANADA.
     
 

...REMEMBER

These Tips to Help With Peeing During Double-Unders

The last thing you should be worrying about during 23.3 is peeing during your double-unders. Use these tips to avoid it!

DUBS ALL DAY.
     
 

...SNAG

The Nano X3

It’s here. Meet the Nano X3, your new favorite training shoe. With the all new Lift and Run chassis system, you no longer need to stop to change into your running shoes when you see a 400 meter run in a workout. The Nano X3 is the most dialed in Nano yet.

GET YOURS NOW.
     
 

...DOWNLOAD

This Free Open Strategy Guide

WODPrep has you covered with this free 23.3 strategy guide. Get ready to crush this last Open workout!

GET YOUR FREE GUIDE.
 
JOB BOARD Jobs from Gym Jobs
 

BackCountry CrossFit | CrossFit Coach: FT/PT - Array

Club 600/CrossFit 600 | CrossFit Coach - Array

Kenesis Fitness & Performance | Personal Trainer - Array

CrossFit West Boca | Part-Time CrossFit Coach - Array

CrossFit Pine Creek | CrossFit Coach - Mid Day Classes - Array

Hill Country MVMT | Part-Time Coach - Array

CrossFit 781 | Evening CrossFit Coach - Array

Blue River CrossFit | CrossFit Coach - Array

Trident Athletics | CrossFit Coach Wanted for Expanding Team! - Array

Arrival Fitness | General Manager - Array

Crossfit South Surrey | Crossfit level 1 - Array

3Q Fitness | CrossFit Coach - Array

Southern Fitness and Martial Arts Centre | Fitness Centre Manager - Array

Evansville CrossFit | CrossFit Coach - Array

District H Strength & Fitness | Full-Time Coach - Array

Quantum Fitness | Group Fitness Coach/Nutritionist - Array

Move. Lift. Live. | Personal and Group Fitness Mentor - Array

OP CrossFit | CrossFit Coach and Personal Trainer - Array

Power Plant CrossFit | Group Fitness Coach - Array

Find A Job   |  Post Your Resume

 
HIGHLIGHTS

Celebrating a PR, hosting a fundraiser, this, that, or otherwise. Send us a tip.

  • 🎂 Happy birthday to the two-time Fittest Man on Earth, Justin Medeiros (today), and Games veteran Elijah EZ Muhammad (Saturday).
  • 💙 We would also like to wish a happy belated birthday to Morning Chalk Up subscriber Laura Rivera Arroyo from CrossFit REP in Austin, TX.
  • 🎉 Happy 10-year affiliate anniversary to CrossFit Belmont in Belmont, NC.
  • Games athlete Agustin Richelme nails the transition in this squeaky clean 265 pound/120kg squat snatch.
  • Congratulations to Rachel Egner of Lynnwood CrossFit on her second place finish in the W50-54 500m row with a time of 1:36.6 at the World Indoor Rowing Championship in Toronto on February 26th.
  • Olympic weightlifter and YouTuber Nate Cerwinski put himself to the test with Open Workout 23.1.
    • After learning toes-to-bar only moments before, Cerwinski still completed 163 reps (unofficially) before the 14-minute time cap.
  • 🧠 Driven Mind Training gives this advice for the final Open workout of 2023: focus intentionally on the things you can control.
 
 
LOCAL COMPETITIONS + Submit an Event
3/9: The Valkyrie Fitness Competition (Tampa, FL)
3/16: Upper Hunter Strongest Novice (Muswellbrook, Australia)
3/16: Oceanside CrossFit 1st Annual Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (oceanside, ca)
3/23: CFL Teen Take Over (Lorton, VA)
3/23: Masters Distinguished Games (Fort Wright, KY)
3/23 - 3/24: Beach Brawl (Spring) (Pensacola Beach, FL)
4/6 - 4/7: SeaDog Summer Showdown (Jupiter, Florida)
4/6: Girls Gone Rx Minnesota (Austin, Minnesota)
4/6: Girls Gone Rx Kentucky (Richmond, Kentucky)
4/6: Girls Gone Rx Ohio (Lancaster, Ohio)
4/6: Best Babes Decatur (Decatur, Alabama)
4/6: Best Babes 608 (Janesville, Wisconsin)
4/6: Best Babes South Carolina (Beufort, South Carolina)
4/6: Best Babes Houston (Houston, Texas)
4/6: Best Babes Wyoming (Cheyene, Wyoming)
4/6: War Off I-4 (Deland, FL)
4/6 - 4/7: No Pain No Game (Legnano, Italy)
4/6 - 4/7: Shack Team Edition (Rome, Italy)
4/6: Best Babes South Carolina (Beaufort, SC)
4/6: Best Babes Decatur (Decatur, AL)
4/6 - 4/7: Landifornian Battle (Seignosse, France)
4/6: Two Peas in a Pod: Mixed Gender Partner Comp (Burlington, MA)
4/6: Best Babes Tampa (Tampa, Florida)
4/13: Queens of Oly Rockledge (Rockledge, FL)
4/13: Queens of Oly East Tennessee (Bulls Gap, TN)
4/13: Fittest on Main (Boaz, AL)
4/19 - 4/21: Crash Crescendo (Spartanburg, SC)
4/20: First EVER Adaptive Festivus Games Competition (Waterford, United States)
4/20: Barbells For Bullies: Community Workout Savannah (Savnnah, Georgia, US)
4/20: Festivus Games @ CrossFit Plattsburgh (Plattsburgh, NY)
4/20: Festivus Games @ CrossFit Masiphumelele (Kommetjie, Cape Town, South Africa)
4/20: Festivus Games (Goderich, Canada)
4/20: Festivus Games (Clermont, FL)
4/20: Festivus Games @ The Gym – CrossFit Kilo (Cedar Falls, IA)
4/20: Festivus Games @ CBM Sirens (Caledonia, MS)
4/20: Festivus Games @ Coyote Valley (San Jose, CA)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia)
4/20: The Fittest 4 (Sunshine Coast, Australia)
4/20: Embrace the Challenge (Mentor, Ohio)
4/20: Festivus Games @ CrossFit Pagosa (Pagosa Springs, CO)
4/20: Festivus Games (WAUKESHA, WI)
4/20 - 4/21: BGR Contest Spring Edition (Bergerac, France)
4/20 - 4/21: Okanagan Valley Throwdown (Penticton, British Columbia, Canada)
4/26 - 4/28: Crash Crescendo (Spartanburg, SC)
4/27: Cap Crown Throwdown (Gladstone, Australia)
4/28: 249 Spring Throwdown (Sittingbourne, Kent, England)

See all upcoming events

 
Your Coffee is ready.