CrossFit Omaha in Omaha, NE hosted a live announcement of the final workout for the 2023 CrossFit Open. The details for each division’s version of Workout 23.3 can be accessed through the links provided below:

• Rx’d
• Foundations
• Scaled

Adaptive DivisionsDuring the live announcement of Workout 23.3, four-time Games athlete Danielle Brandon went head-to-head with the second Fittest Woman on Earth®, Mal O’Brien, as the first two elite CrossFitters to perform the workout. The complete live announcement can be watched on the CrossFit Games YouTube channel video provided below:

Rx’d

Maximize Your Reps: Six-Minute AMRAP (Rx’d)

• Five Wall Walks
• 50 Double-Unders
• 15 Snatches —Men: 95 pounds | Women: 65 pounds
• Five Wall Walks
• 50 Double-Unders
• 12 Snatches — Men: 135 pounds | Women: 95 pounds

Additional Three Minutes: Rx’d Workout

• 20 Strict Handstand Push-Ups
• 50 Double-Unders
• Nine Snatches — Men: 185 pounds | Women: 125 pounds

If you finish the previous workout within nine minutes, extend the time cap by three minutes and complete the following:

• 20 Strict Handstand Push-Ups
• 50 Double-Unders
• Six Snatches — Men: 225 pounds | Women: 155 pounds

• Five Scaled Wall Walks
• 50 Single-Unders
• 15 Snatches — Men: 65 pounds | Women: 45 pounds
• Five Scaled Wall Walks
• 50 Single-Unders
• 12 Snatches — Men: 95 pounds | Women: 65 pounds

Additional Three Minutes: Rx’d Workout

• 20 Hand-Release Push-Ups
• 50 Single-Unders
• Nine Snatches — Men: 115 pounds | Women: 75 pounds

If you finish the previous workout within nine minutes, extend the time cap by three minutes and complete the following:

• 20 Hand-Release Push-Ups
• 50 Single-Unders
• Six Snatches — Men: 135 pounds | Women: 85 pounds

Complete,For time:

• Five Bear Crawls
• 50 Jumping Jacks
• 15 Snatches
• Five Bear Crawls
• 55 Jumping Jacks
• 12 Snatches
• Five Bear Crawls
• 60 Jumping Jacks
• Nine Snatches
• Five Bear Crawls
• 65 Jumping Jacks
• Six Snatches

CrossFit Workout Description: 12-Minute Time Cap, Snatch Weights (Men: 45 lbs, Women: 35 lbs)

As stated on the CrossFit Games website:

• If you feel confident with your snatch technique and the weight feels manageable, you may want to add five pounds to the barbell after finishing each set of snatches.
• Keep in mind that the recommended load is just a starting point. If you are performing all the tests in the Foundations division, you have the option to decrease or increase the weight based on your skill level.

CrossFit Open Adaptive Divisions: Overview and Details

There are eight Adaptive Divisions in the CrossFit Open, each with their own variations and movement standards.

These divisions include Upper Extremity, Lower Extremity, Multi-Extremity, Vision, Short Stature, Seated Athletes (With Hip Function), Seated Athletes (Without Hip Function), and Intellectual, with separate women’s and men’s divisions for each.

To learn more about the specific expectations and requirements for each division, individuals can refer to the division workout descriptions and scorecards available on the CrossFit Games website.

Credited image @malobrien_ (Instagram)