Crossfit Open 23.3 - At home version

March 3, 2023

6

-

minutes warming up

12

-

minutes working out

Today's Focus: FUNctional Fitness 🥳
💪 So much shoulders!!

It's the last workout of this year's CrossFit Open. We've been working a lot of Handstands and Wall Walks recently, so this should a lot of fun! If you don't feel like racing against the clock today, you have the option of completing the workout all the way through with a 12-min cap instead.

Coaching

Do this workout live with an attentive and entertaining coach!

AMRAP

5 Wall walks
50 Single-unders
15 Snatches
5 Wall walks
50 Single-unders
15 Snatches

*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
10 Snatches

*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
10 Snatches

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

Additional Option
Disregard the time caps and just complete as a 12-minute AMRAP

Have a question? Chat with your coach.

Get Ready

✅ Weight for Snatches
✅ Wall space
✅ Jump rope

Warm-up

30-sec each of:
Side Plank, per side
Bird Peckers, per side
Split Squats, per side
2x

‍

See warm-up details
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Crossfit Open 23.3 - At home version

March 3, 2023

6

-

minutes warming up

12

-

minutes working out

Today's Focus: FUNctional Fitness 🥳
💪 So much shoulders!!

It's the last workout of this year's CrossFit Open. We've been working a lot of Handstands and Wall Walks recently, so this should a lot of fun! If you don't feel like racing against the clock today, you have the option of completing the workout all the way through with a 12-min cap instead.

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2023-03-03 Crossfit Open 23.3 - At home version by Coach Janet

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Single-Unders
Single-Unders

Jumping Movements

Snatches
Snatches

It's All in the Hips

Hand Release Push-ups
Hand Release Push-ups

Pushing Movements