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
Benefits of Signing Up for the Open
The CrossFit Open offers a wide range of benefits, whether you’re a seasoned competitor or a newcomer to functional fitness. Here’s a detailed breakdown of its advantages:
1. Personal Benchmarking and Goal Setting
Progress Tracking:
The Open provides standardized workouts that are repeated or similar year-to-year, allowing athletes to measure improvements over time in strength, skill, and endurance.
Goal Motivation:
It gives individuals a clear target to train toward, making goal-setting more tangible and purposeful.
2. Community and Camaraderie
Global Participation:
With athletes from all over the world participating, the Open creates a sense of global connection and shared challenge.
Local Community Building:
Gyms (or “boxes”) often create teams, hold in-house competitions, and host special events during the Open, strengthening bonds among members.
3. Competitive Experience
Intro to Competition:
For many, the Open is their first taste of competition. It’s low-barrier but still intense, offering a taste of high-level performance without needing to qualify or travel.
Leaderboard Motivation:
Seeing how you rank globally, nationally, or within your age group can fuel motivation and inspire a competitive edge.
4. Skill Exposure and Development
Diverse Workouts:
The Open’s programming highlights a range of movements—from simple to complex—which encourages athletes to work on weaknesses and learn new skills.
Exposure to New Standards:
Standards enforced in the Open (e.g., range of motion, rep quality) help athletes sharpen their technique and awareness of movement efficiency.
5. Gateway to Elite Competition
Path to the Games:
For elite athletes, the Open is the first step in qualifying for the CrossFit Games. It’s a necessary milestone in the competitive CrossFit season.
Exposure for Up-and-Coming Athletes:
Strong Open performances can put newer athletes on the radar of sponsors and coaches.
6. Inclusivity and Accessibility
Scaled and Adaptive Options:
The Open offers scaled versions of workouts and divisions for adaptive athletes, making it accessible to a broad range of fitness levels and abilities.
At-Home/Remote Participation:
Athletes can submit videos or scores online, meaning you don’t have to be at a gym to take part.
7. Fun and Personal Growth
Challenge and Surprise:
The Open workouts are revealed weekly, bringing excitement and anticipation. The unknown element challenges mental resilience and adaptability.
Celebration of Fitness:
It’s a chance to push your limits, celebrate your progress, and be part of something bigger than day-to-day training.
image sources
- 23.3 How to Scale: Courtesy of CrossFit Inc.
