CrossFit – Fri, Mar 3
CrossFit GonzStrong – CrossFit
CrossFit Games Open 23.3 RX (Ages 16-54) (Time)
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)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
– Conditioning Category: Grindy Threshold. Athletes should move through this workout at their maximal sustainable pace while grinding through their gymnastics and barbell reps.
– Wall Walks: Each set should take less than 1:00.
– Double Unders: Each set of 50 double unders should take less than 1:00.
– Snatches: The weight will increase as the reps decrease throughout this workout.
– HSPU: The time here will come down to capacity. Athletes should aim to complete sets that allow for quick rest between.
– Score: Total reps completed. If you finish this workout, enter in 292 then in your notes, make note of your time.
SCALED (16-54)
Females:
– Scaled Wall Walks
– Single Unders
– Hand-Release Push-Ups
– Snatch: 45, 65, 75, 85 lb
Males:
– Single Unders
– Hand-Release Push-Ups
– Snatch: 65, 95, 115, 135 lb
TEENAGERS (14-15)
Females:
– Snatch: 45, 65, 75, 85 lb
Males:
– Snatch: 65, 95, 115, 135 lb
SCALED TEENAGERS (14-15) & SCALED MASTERS 55+
Females:
– Scaled Wall Walks
– Single Unders
– Hand-Release Push-Ups
– Snatch: 35, 55, 65, 75 lb
Males:
– Scaled Wall Walks
– Single Unders
– Hand-Release Push-Ups
– Snatch: 45, 65, 85, 95 lb
MASTERS 55+
Females:
– Wall Walks
– Double Unders
– Kipping Handstand Push-Ups
– Snatch: 45, 65, 75, 85 lb
Males:
– Wall Walks
– Double-Unders
– Kipping Handstand Push-Ups
– Snatch: 65, 95, 115, 135 lb