The 2023 CrossFit Open Workout 23.3 was revealed on March 2nd in Omaha, Nevada, and is already generating a great deal of interest within the CrossFit community. This workout, which is part of the first qualifying stage for the 2023 CrossFit Games, was presented by two elite women’s athletes : Mal O’Brien and Danielle Brandon. The event was expected to bring an intense competition between the two athletes as they battle it out for the top position.
The CrossFit Open is the first qualifying stage for the CrossFit Games, and it’s an opportunity for athletes to showcase their skills regardless of the current fitness level and earn a spot in the Games. The three workouts were revealed over the course of three weeks, and each one was designed to challenge the athletes physically and mentally. In addition, they required a combination of strength, endurance, and agility. The athletes who perform the best in the CrossFit Open will move on to the next stage of the competition and continue their chase for the title of Fittest on Earth. The overall results for the 2023 CrossFit Open will be revealed next week.
2023 CrossFit Open Workout 23.3
Rx’d
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)
Women: 65 pounds, 95 pounds, 125 pounds, 155 pounds
Men: 95 pounds, 135 pounds, 185 pounds, 225 pounds
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Scaled
Starting with a 6-minute time cap, complete as many reps as possible of:
- 5 scaled wall walks
- 50 single-unders
- 15 snatches (weight 1)
- 5 scaled wall walks
- 50 single-unders
- 12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
- 20 hand-release push-ups
- 50 single-unders
- 9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
- 20 hand-release push-ups
- 50 single-unders
- 6 snatches (weight 4)
Women: 45 pounds, 65 pounds, 75 pounds, 85 pounds
Men: 65 pounds, 95 pounds, 115 pounds, 135 pounds
Foundations
For time:
- 5 bear crawls
- 50 jumping jacks
- 15 snatches
- 5 bear crawls
- 55 jumping jacks
- 12 snatches
- 5 bear crawls
- 60 jumping jacks
- 9 snatches
- 5 bear crawls
- 65 jumping jacks
- 6 snatches
Women: 35 pounds
Men: 45 pounds
Time cap: 12 minutes
If your snatch technique is sound and the weight feels comfortable, consider adding 5 lb to the bar after completing each set of snatches.
*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.
The Duel
There is no doubt that the duel between Mal O’Brien and Diane Brandon is a perfect matchup. Both women have incredible resumes, but more importantly, they are currently in incredible physical shape. Following the conclusion of Workouts 23.1 and 23.2, Mal O’Brien is currently sitting in the first place, while Danielle Brandon occupies a respectable 27th place.
Mal O’Brien is one of the younger competitors in the field, but she has already taken part in two CrossFit Games editions. She finished seventh in the first race in 2021. However, she managed to improve significantly in 2022, finishing only behind the winner, Tia-Clair Toomey. In addition, Mal won the 2022 Granite Games CrossFit Semifinal, 2022 CrossFit Quarterfinals, and 2022 CrossFit Open.
On the other hand, Danielle Brandon is a bit more experienced, having appeared in four CrossFit Games editions. She has been improving her placement in almost every appearance. So, Danielle had her greatest finish in 2022, when she just missed out on the podium by placing fourth.
- Mal O’Brien: 7:58
- Danielle Brandon: 10:20
Related: Haley Adams Takes a Break From 2023 CrossFit Games For Mental And Physical Wellness
The submissions of videos for the 2023 CrossFit Open Workout 23.3 must be submitted by the deadline on Monday, March 6th. Following the review of these submissions, CrossFit will divulge the comprehensive rankings for all three workouts. Afterward, based on the results, the competitors will be categorized into their corresponding quarterfinals.
Watch the 23.3 CrossFit open workout below:
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