CrossFit Open 23.3 Tips and Strategy for Competitive CrossFitters

If you’ve been following the Invictus Competition program for some time or any of the other Invictus Athlete Programs, or if you have aspirations to make it to the CrossFit Games, check out the tips for competitive athletes video from Invictus Athlete Coaches Holden Rethwill and Hunter Britt.

Recording of Instagram Live Q&A for CrossFit Open Workout 23.3

Watch the Instagram Live Recording

Helpful Articles on the 23.3 Workout Movements…

Wrist Range of Motion Exercises for Better Positioning & Less Pain
Wall Walk Tips
How to Safely Cartwheel Dismount from a Handstand
Strict HSPU Hand Positions Based on Your Strengths
3 Tips for Smooth & Seamless Double-Unders
Barbell Cycling Strategies: Muscle Snatch, Power Snatch, Squat Snatch

General Guidelines and Resources for Open Athletes

Mental Preparation for the CrossFit Open

Please download Dr. Heidi Barker’s Guided Visualization

After you download it, set aside a couple of 10-minute periods between now and when you perform the Open workout where you can listen to the visualization.

Official Event Description and Scorecard for CrossFit Open Workout 23.3

Download full scorecard, event rules & video submission standards here.

This test begins on the far side of the 8-foot line facing the wall. After “3, 2, 1, … go,” move to the wall and complete 5 wall walks. Then, cross over the 8-foot line and complete 50 double-unders. Next, move to the barbell and complete 15 snatches at the first weight. Then, repeat the sequence of 5 wall walks and 50 double-unders, then 12 snatches at the second weight. If you complete the 12 snatches at the second weight under the 6-minute time cap, add 3 minutes to the time cap and immediately continue with 20 strict handstand push-ups, 50 double-unders, and 9 snatches at the third weight. You do not need to wait until the 6-minute mark to begin the strict handstand push-ups. If you complete the 9 snatches under the 9-minute time cap, add 3 minutes to the time cap and immediately continue with 20 strict handstand push-ups, 50 double-unders, and 6 snatches at the final weight. You do not need to wait until the 9-minute mark to begin the strict handstand push-ups.

If the athlete completes all of the reps under the time cap, their score will be the total time taken to complete the test. If the athlete reaches the time cap before completing all of the reps, their score will be the total number of reps completed.

Top scores from 23.3 Announcement

Mal O’Brien – 292 reps (7:56)

Danielle Brandon – 292 reps (10:19)


Nutrition Considerations for CrossFit Open Workouts

Be sure to have proper food intake the day prior to performing the workout.  Glycogen can take 24-48  hours to restore itself, so even if you’re doing the workout in the afternoon, you’ll need to be replenishing glycogen the day before. Carbohydrate intake the day prior should be your regular daily carbohydrate intake, not a ‘low’ day type of carb intake if you follow a carb-cycling type of protocol. You can add an extra 50-100 grams of carbohydrate if you typically have lower carbohydrates on rest/recovery days.

We’ll preface this by saying you should not be trying any new protocols or new supplements the day of performing your Open workout. Stick with what you have used until you’ve practiced using it in training. Also keep in mind that although you may be fine on a normal training day eating a larger meal closer to your training time, competition, such as the Open, will bring about hormonal changes in the body (think adrenaline). Blood gets shunted from the gut to other areas, and because of this, digestion rates may vary. 

If you are an athlete performing the workout later in the day or evening and doing a morning session ‘run-through’ – have some post workout carbohydrates in the morning.  Depending on the size of the athlete, this can be anywhere from 50-100 grams.  

Early morning workout:  the night before, last meal should consist of a higher amount of carbohydrate, as this serves as your pre-workout meal.  Morning meal can consist of either a liquid carbohydrate and protein if less than 60 minutes prior to the workout.  A whole food source, perhaps some mashed or pureed foods, if at least 90 minutes beforehand.  No whole food source eaten this close to the workout will serve as fuel for this workout, this comes from the nutrition the day before.  

Afternoon/evening workout:  your last whole food meal should be consumed around 2 hours prior to the workout.  This meal should consist of a lean protein and carbohydrate (white rice, potatoes, and low fiber cereals are good choices), minimal fats.  

You could also choose to have a liquid carbohydrate such as highly branched cyclic dextrin or Karbolyn about 45-60 minutes prior to your workout.  

Post Workout meal:  post workout shake with a fast-digesting carbohydrate (cyclic dextrin or something such as Karbolyn) plus a liquid protein source in a 2:1 or 3:1 ratio (larger athletes being on the 3:1 ratio).  This could look like 50C 25P, 75C 25P.  

Post Workout whole food meal:  this can be anytime after your shake.  Start loading your fats in at this time.  This meal should be balanced with protein, carbohydrates, and fat.  Continue to emphasize both quality and quantity of your food intake.

Invictus Athlete Programs

If you want a great training program that will prepare you for the Open, Qualifiers and beyond then please join one of our competitive online programs on SugarWOD

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