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23.3 Crossfit Open Announcement


Crossfit Open Test 23.3


The Crossfit Open 23.3 workout is released! We're not a crossfit gym, never was never will be, but at Yudae we love ladder style workouts which is exactly what we got.


Ladder workouts provide a progressive overload which gives outstanding benefits to muscular endurance. Additionally, the accumulated fatigue helps build a strong mind-muscle connection during a high-intensity moment, which can be extremely valuable for managing high-stress situations in every day life and/or managing emotional reactions. If you would like to see if you have what it takes to complete the 23.3 check the workout bellow.




Crossfit 23.3 Workout

Complete the following in sub 6 minutes

5 Wallball Walks

5 Wallball Walks

50

Double Unders

50

Double Unders

15

Snatches (weight 1)

12

Snatches (weight 2)


If completed in sub 6 min, add 3 min to time cap and complete the following:

If NOT complete in sub 6 min, add 3 min to time cap andcomplete the following:

20 Handstand Push Ups

20 Handstand Push Ups

50 Double Unders

50 Double Unders

9 Snatches (weight 3)

6 Snatches (weight 4)


 

How to:

5

Wallball Walks

The wall walk is a challenging exercise that is often performed in CrossFit workouts. It's important to keep your core engaged throughout the movement to maintain stability and control. The wall walk can be modified by starting with your hands closer to the wall, or by performing the movement on an incline instead of a vertical wall. Here's how to perform a wall walk:

  • Start in a plank position facing away from a wall, with your feet touching the base of the wall.

  • Slowly walk your feet up the wall as you walk your hands backwards towards the wall.

  • Your body should be in an inverted "V" shape.

  • Keep walking your hands and feet up the wall until your stomach is touching the wall and your hands are about 6 inches away from the wall.

  • Hold this position for a moment, then slowly walk your hands back down the wall and your feet back to the starting position.

  • Repeat for the specified number of reps.


50

Double Unders

Double unders is a popular CrossFit exercise that involves jumping rope with the rope passing under your feet twice for each jump. It requires coordination, timing, and endurance. Here are the steps to perform a double unders exercise:

  • Choose the right rope: You need a rope that's the right length for your height. Step on the middle of the rope and make sure the handles reach your armpits. You also want a lightweight rope that rotates quickly.

  • Start with single unders: Before attempting double unders, make sure you can perform single unders consistently. Swing the rope over your head and jump as it passes under your feet.

  • Practice your timing: To perform a double under, you need to jump higher and spin the rope faster than for single unders. Swing the rope quickly over your head and jump as it passes under your feet. Wait until the rope passes under your feet twice before you jump again.

  • Use your wrists: Double unders require a lot of wrist action. Use your wrists to spin the rope quickly and maintain control.

  • Jump with your toes: Jumping with your toes instead of your entire foot will help you jump higher and give you more time to spin the rope twice.

  • Relax and breathe: It's easy to get tense and hold your breath while jumping, but this will make it harder to perform double unders. Relax your shoulders and breathe deeply as you jump.

  • Practice, practice, practice: Double unders take time and practice to master. Don't get discouraged if you don't get it right away. Keep practicing and you'll get there!


15

Snatches

The barbell snatch is a weightlifting exercise that is commonly performed in CrossFit workouts. It is important to note that the barbell snatch is a complex movement that requires proper form and technique to perform safely and effectively. If you are new to weightlifting or CrossFit, it is recommended that you seek guidance from a certified trainer to ensure proper form and technique.

  • Start by standing in front of the barbell with your feet shoulder-width apart. The bar should be on the ground and lined up with the middle of your feet.

  • Squat down and grab the barbell with a wide overhand grip. Your hands should be slightly wider than shoulder-width apart.

  • With your arms straight and your back flat, stand up and lift the barbell off the ground. Keep the barbell close to your body as you lift it.

  • As you lift the barbell, explosively pull it upwards, while also jumping off the ground. Use the power from your legs to propel the barbell upwards.

  • Once the barbell reaches the height of your chest, quickly rotate your elbows around the barbell, so your palms are facing upwards.

  • As the barbell reaches the height of your head, push it upwards with your arms, fully extending your elbows.

  • Reverse the movement by bringing the barbell back down to the ground. Lower the barbell to your shoulders and then your hips, before finally returning it to the ground.

  • Repeat the movement for your desired number of repetitions.





 



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