The third and final week of the CrossFit Open is here and we are back with all of the tips and tricks you need for this final workout.
Plus check out our kit list to set you up for success - SHOP HERE
Open for everyone, so whether you're a seasoned competitor or completely new to CrossFit, the OPEN IS FOR YOU.
Want to know more? - see our blog here for all you need to know about The CrossFit Open
The Workout
23.3 is an ascending time cap permitting rep completion. Starting with 6 minutes on the clock the athlete must complete the first section of the workout, and if completed by the 6 minute mark, 3 more minutes get added onto the time cap for the athlete to complete the second section. This applies until the time cap totals 12 minutes.
TIPS AND TRICKS
Check out our top tips from our WIT London coaches, Gustavo and Jordan.
1. The WALL WALK - Start in a kneeling position, pike your bum up and go into a hollow position. This piked position will conserve your shoulders more than if you let your chest curve in. Only move your hands once both feet are on the wall and then walk in and make sure your hands touch the tape, descending again bringing your hands tot he tape before your feet touch the floor.
2. DOUBLE UNDERS. Try and relax your shoulders here. Keep your hands next to your pockets and try to breathe.
3. The SNATCH. Your shoulders are going to be fatigued here so make sure you get a really aggressive lock out under the bar. If you hope to get to the heavy bar warm up your squat snatch on the bar prior to familiarise yourself with the movement pattern.
4. The STRICT HSPU. Make sure you break up the reps early and make these reps quick. Brace at the top of each rep and touch and go on the bottom.
SHOP THE PRODUCTS YOU NEED TO SUCCEED IN 23.3