5 rounds for time of:
50 double-unders
16 dumbbell snatches

♀ 35-lb DB ♂ 50-lb DB

Post time to comments.

Scaling:
This workout is meant to be a sprint. Choose a dumbbell that will allow you to move at maximal speed while maintaining proper mechanics. Go hard.

Intermediate Option:
5 rounds for time of:
40 double-unders
16 dumbbell snatches

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:
5 rounds for time of:
50 single-unders
16 dumbbell snatches

♀ 15-lb DB ♂ 20-lb DB

Complete as many rounds as possible in 20 minutes of:

2 rope climbs, 15-ft.
20 single-leg squats, alternating
40 double-unders

Post rounds completed to comments.
Compare to 210819.

Scaling:
Today we are working on high-skill movements. Take a look at “Pistol Variations” and practice proper technique in the single-leg squats. Intermediate athletes can do this workout as written.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
2 rope climbs, lying to standing
20 squats
40 single-unders

Complete as many rounds as possible in 5 minutes:
30 double-unders
5 power cleans

♀ 95 lb ♂ 135 lb

Post rounds and reps completed to comments.

Scaling:
Pedal to the metal today with this quick couplet. The power cleans should be a moderate weight that allows you to complete sets of 5 throughout. Start with an aggressive pace and try to maintain it.

Intermediate Option:
Complete as many rounds as possible in 5 minutes:
30 double-unders
5 power cleans

♀ 75 lb ♂ 115 lb

Beginner Option:
Complete as many rounds as possible in 5 minutes:
30 single-unders
5 power cleans

♀ 35 lb ♂ 45 lb

For time:
1,500-m row
150 double-unders
1.5-mile run

Post time to comments.

Scaling:
Athletes of all levels should shoot to work at a sustainable pace in the 18-24-minute range. Consider rough time caps for each movement; sub-7 minutes on the rower, 3 minutes on the jump rope, and sub-14 minutes on the run. Reduce the distance or reps in order to meet those time domains.

Beginner Option:
For time:
1,000-m row
150 single-unders
1-mile run

Open Test 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)

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 (125/185 lb)

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 (155/225 lb)

Post reps completed to comments and submit your results as part of the 2023 CrossFit Games Open.

View full 23.3 Class Plan

Visit the CrossFit Games website for all versions of the workout.

Intermediate option:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (45/65 lb)
5 scaled wall walks
50 single-unders
12 snatches (65/95 lb)

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
9 snatches (75/115 lb)

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
6 snatches (85/135 lb)

Beginner option:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 bear crawls
50 jumping jacks
15 snatches (35/45 lb)
5 bear crawls
50 jumping jacks
12 snatches (35/45 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
9 snatches (75/115 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
6 snatches (85/135 lb)

For time:
Run 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Run 800 meters

♀ 30-lb DBs ♂ 45-lb DBs

Post time to comments.
Compare to 070302.

Scaling:
Newer athletes should reduce the dumbbell weight and/or overall volume in order to perform the movements with proper technique, and complete the work in the 14-18-minute range.

Intermediate Option:
For time:
Run 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Run 800 meters

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:
For time:
Run 400 meters
10 single-arm dumbbell snatches, alternating
10 double dumbbell squat cleans
50 sit-ups
10 double dumbbell squat cleans
10 single-arm dumbbell snatches, alternating
Run 400 meters

♀ 10-lb DBs ♂ 15-lb DBs

For time:
10 box jumps
10 bar muscle-ups
20 kettlebell snatches
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats
40 GHD sit-ups
40 medicine-ball cleans
50 burpees
50 triple-unders

Post time to comments.
Compare to 151019.

♀ 36-in box, 16-kg KB, 55-lb OHS, 14-lb ball
♂ 42-in box, 24-kg KB, 75-lb OHS, 20-lb ball

Scaling:
This chipper-style workout involves high-skill movements. If you do not have bar muscle-ups, pistols, or triple-unders, practice these skills prior to the workout. Choose modifications that allow you to work with minimal rest in order to keep intensity high.

Intermediate Option:
For time:
10 box jumps
7 bar muscle-ups
20 kettlebell snatches
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats
40 GHD sit-ups
40 medicine-ball cleans
50 burpees
100 double-unders

♀ 30-in box, 16-kg KB, 55-lb OHS, 14-lb ball
♂ 36-in box, 24-kg KB, 75-lb OHS, 20-lb ball

Beginner Option:
For time:
10 box jumps
10 jumping bar muscle-ups
20 kettlebell snatches
20 squats
30 hanging knee raises
15 overhead squats
40 sit-ups
20 medicine-ball cleans
25 burpees
50 single-unders

♀ 12-in box, 8-kg KB, 22-lb OHS, 6-lb ball
♂ 20-in box, 12-kg KB, 35-lb OHS, 10-lb ball

5 rounds for time of:
50 double-unders
50-ft single-arm overhead lunge

♀ 35-lb DB ♂ 50-lb DB

Post time to comments.
Compare to 180924.

Scaling:
Choose a dumbbell with which you can lunge 25 ft without setting it down. Newer athletes can reduce the number of rounds, reps of the single-unders, and distance of the lunge so the workout can be completed in under 15 minutes.

Intermediate Option:
5 rounds for time of:
50 double-unders
50-ft single-arm overhead lunge

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:
4 rounds for time of:
50 single-unders
50-ft single-arm lunge

♀ 10-lb DB ♂ 15-lb DB

Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

OR

Gymnasty Annie
For time:
50 double-unders
50 sit-ups
5 presses to handstand
40 double-unders
40 sit-ups
4 presses to handstand
30 double-unders
30 sit-ups
3 presses to handstand
20 double-unders
20 sit-ups
2 presses to handstand
10 double-unders
10 sit-ups
1 presses to handstand

Share your choice of workout and time in comments.

Scaling:
Gymnasty Annie is another new benchmark and involves a high-skill gymnastics piece: the straddle press to handstand. The original Annie workout is meant to be performed at high speed. Choose that option today if you have not yet performed this benchmark. Modify the double-unders if you are not yet proficient, and reduce the sit-up reps so each round is challenging but manageable.

Intermediate Option:
For time:
50 double-unders
50 sit-ups
5 assisted presses to handstand
40 double-unders
40 sit-ups
4 assisted presses to handstand
30 double-unders
30 sit-ups
3 assisted presses to handstand
20 double-unders
20 sit-ups
2 assisted presses to handstand
10 double-unders
10 sit-ups
1 assisted presses to handstand

Beginner Option:
40-30-20-10 reps for time of:
Single-unders
Sit-ups

Emily

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Post time to comments.
Compare to 200619.

Scaling:
During your warm-up, practice double-unders. If able to perform double-unders consistently, attempt them as prescribed. If unable to complete any double-unders during the warm-up, use single-unders. Select a pull-up option that allows each round to be completed with minimal rest. Strive to keep the time of each round relatively consistent.

Intermediate Option:
8 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Beginner Option:
5 rounds for time of:
30 single-unders
10 ring rows
20 squats
100-m run
Rest 2 minutes

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 20-in box, 12-kg KB, 35-lb push press, 14-lb ball
♂ 24-in box, 16-kg KB, 45-lb push press, 20-lb ball

Post time to comments.
Compare to 181214.

Scaling:
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging knee raises
30 push presses
30 back extensions
30 wall-ball shots
30 burpees
30 single-unders

♀ 16-in box, 8-kg KB, 22-lb push press, 8-lb ball
♂ 20-in box, 12-kg KB, 35-lb push press, 10-lb ball

The Ghost
6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.

Compare to 211226.

Scaling:
Experienced athletes should work hard each minute and attempt to PR. Beginner athletes should follow the format and reduce the number of rounds.

Beginner Option:
3 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of jump rope
1 minute of rest

5 rounds for time of:

250-m row, sub 0:52♀/0:45♂
50 double-unders, unbroken

If the row takes longer than 0:52/0:45, or if you trip up on your double-unders, redo that exercise before moving back to the other exercise.

Post time to comments.
Compare to 180504.

Scaling:
If you’re unfamiliar with row pacing or a sub 0:52/0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort so you can make sure the row counts and you don’t have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

Intermediate Option:
5 rounds for time of:
250-m row, sub 0:57♀/0:50♂
100 unbroken single-unders

If the row takes longer than 0:57/0:50, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Beginner Option:
3 rounds for time of:
250-m row, sub 1:02 ♀/0:55♂
100 single-unders

If the row takes longer than 1:02/0:55, redo it before moving back to the other exercise.

Back squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.
Compare to 220127.

Scaling:
Athletes at all skill levels should perform doubles. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Complete as many rounds as possible in 12 minutes of:

1 squat snatch
3 clean and jerks
30 double-unders

♀ 105 lb ♂ 155 lb

Post rounds completed to comments.
Compare to 201124.

Scaling:
Select a moderate load for the barbell, keeping in mind that the snatch will likely be the limiting factor. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able. Modify the rope work so you can get back to the barbell in about a minute or less.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders

♀ 85 lb ♂ 125 lb

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 single-unders

♀ 45 lb ♂ 65 lb

For time:

200 double-unders
15 thrusters
100 double-unders
15 thrusters
200 double-unders

♀ 105 lb ♂ 155 lb

Post time to comments.

Scaling:
This couplet is metabolic and heavy. Choose a weight for the thruster that you can perform when gassed, but don’t expect to complete 15 reps unbroken. Newer athletes should reduce the number of double-unders as well.

Intermediate Option:
For time:
150 double-unders
15 thrusters
75 double-unders
15 thrusters
150 double-unders

♀ 95 lb ♂ 135 lb

Beginner Option:
For time:
200 single-unders
15 thrusters
100 single-unders
15 thrusters
200 single-unders

♀ 45 lb ♂ 65 lb

7 rounds for time and load of:

30 double-unders
3 hang squat snatches

Post time and load to comments.

Scaling:
Choose a weight for the snatches that is challenging but allows you to complete 3 reps without dropping the barbell. Newer athletes should watch “The Hang Snatch” and take this time to drill the mechanics of the movement.

Beginner Option:
7 rounds for time and load of:
30 single-unders
3 hang squat snatches

Complete as many rounds as possible in 12 minutes of:

3 rope climbs, from seated to 10 ft.
50 double-unders

Post rounds completed to comments.

Scaling:
This difficult version of a rope climb requires athletes to start each climb in a strict L-position until they are high enough to use their feet. Intermediate athletes may need to reduce the total reps or scale to an easier version. Newer athletes should choose a pulling exercise that still uses a rope.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
3 strict rope climbs, 12-ft rope
50 double-unders

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, from seated to standing
50 single-unders

Barbara Ann
5 rounds, each for time, of:

20 handstand push-ups
30 deadlifts (95/135 lb)
40 sit-ups
50 double-unders

Rest precisely 3 minutes between rounds.

Post time to comments.
Compare to 210104.

Scaling:
Reduce the reps and load so you can complete each round quickly and in nearly unbroken sets. Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.

Intermediate Option:
4 rounds, each for time, of:
10 handstand push-ups
20 deadlifts (95/135 lb)
30 sit-ups
40 double-unders

Beginner Option:
3 rounds, each for time, of:
20 knee push-ups
20 deadlifts (45/65 lb)
20 sit-ups
50 single-unders

Last-Chance Qualifier Workout 4

2 rounds for time:

50 burpee box jump-overs
75 double-unders
100 wall-ball shots

♀ 20-in box, 14-lb ball, 10-ft target
♂ 24-in box, 20-lb ball, 10-ft target

Time cap: 20 minutes

Post time or reps completed at the time cap to comments.

Scaling:
The Last-Chance Qualifier workouts are designed to separate the very, very good from the best. Most CrossFit athletes will need to scale them to maintain a good workout. For Workout 4, reduce the reps of each movement to finish under the 20-minute time cap.

Intermediate Option:
2 rounds for time:
35 burpee box jump-overs
50 double-unders
75 wall-ball shots

♀ 20-in box, 14-lb ball, 10-ft target
♂ 24-in box, 20-lb ball, 10-ft target

Beginner Option:
2 rounds for time:
25 burpees
50 single-unders
50 wall-ball shots

♀ 6-lb ball, 9-ft target
♂ 10-lb ball, 9-ft target

Eva Strong
With a partner, 5 rounds for time of:

24 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-m run (together)

♀ 135 lb ♂ 205 lb

Post time to comments.

Scaling:
If you don’t have a partner, reduce the toes-to-bar reps to 10 and perform only 1 clean and jerk per round. Newer athletes should reduce the loading and modify the toes-to-bars.

Intermediate Option:
With a partner, 5 rounds for time of:
24 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-m run (together)

♀ 105 lb ♂ 155 lb

Beginner Option:
With a partner, 4 rounds for time of:
24 single-unders (each)
19 hanging knee-raises (total)
2 clean and jerks (total)
400-m run (together)

♀ 65 lb ♂ 95 lb

5 rounds for time of:

60 double-unders
15 chest-to-bar pull-ups

Post time to comments.

Scaling:
If you’re unable to complete 60 double-unders in 1 minute or less, reduce the reps. Similarly, modify the pulling exercise or reduce the reps if you’re unable to complete 15 in 1 minute or less.

Intermediate Option:
5 rounds for time of:
60 double-unders
10 chest-to-bar pull-ups

Beginner Option:
3 rounds for time of:
60 single-unders
15 banded chest-to-bar pull-ups

Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments.
Compare 210726.

Scaling:
This benchmark workout is an all-out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option:
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups

21-18-15-12-9-6-3 reps for time of:

Triple-unders
GHD sit-ups
Deadlifts

♀ 125-lb deadlifts
♂ 185-lb deadlifts

Post time to comments.
Compare to 200402.

Scaling:
If you are proficient in the double-under, practice the triple-under. If you are able to string reps of triple-unders together, perform that skill in today’s workout. Beginner-level athletes should reduce the volume on the GHD and the loading on the barbell.

Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
3x double-unders (i.e., 63-54-45-36-27-18-9 reps)
GHD sit-ups
Deadlifts

♀ 125-lb deadlifts
♂ 185-lb deadlifts

Beginner Option:
18-15-12-9-6-3 reps for time of:
Single-unders
Sit-ups
Deadlifts

♀ 75-lb deadlifts
♂ 115-lb deadlifts

Complete as many rounds as possible in 12 minutes of:

10 burpees
25 double-unders

Post rounds completed to comments.
Compare to 130627.

Scaling:
If you’re new to the double-under, spend some time practicing during your warm-up. If you’re unable to string sets of double-unders together, perform single-unders for this workout so you can keep moving.

Beginner Option:
Complete as many rounds as possible in 7 minutes of:
7 burpees
25 single-unders

5 rounds for time of:

15 barbell lunges
75 double-unders

♀ 95 lb ♂ 135 lb

Post time to comments.

Scaling:
Reduce the load on the lunges. If you are not proficient on the double-unders, reduce the reps or work on double-unders for 2:00 each round.

Intermediate Option:
5 rounds for time of:
15 barbell lunges
50 double-unders

♀ 65 lb ♂ 95 lb

Beginner Option:
4 rounds for time of:
15 lunges
50 single-unders

Workout 22.3
For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

Visit the CrossFit Games website for all versions of the workout.

For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

Post time to comments.
Compare to 170711.

Scaling:
If muscle-ups and double-unders are not yet developed, intensity is less important than facilitating practice and technical refinement. If you are proficient with muscle-ups and double-unders, attempt to finish quickly with minimal breaks.

Intermediate Option:
For time:
5 muscle-ups with minimal kip
50 double-unders
4 muscle-ups with minimal kip
40 double-unders
3 muscle-ups with minimal kip
30 double-unders
2 muscle-ups with minimal kip
20 double-unders
1 muscle-ups with minimal kip
10 double-unders

Beginner Option:
For time:
10 muscle-ups on low rings
50 single-unders
8 muscle-ups on low rings
40 single-unders
6 muscle-ups on low rings 30 single-unders
4 muscle-ups on low rings
20 single-unders
2 muscle-ups on low rings
10 single-unders

For time:

10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

Post time to comments.

Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video.

Intermediate Option:
Complete as many reps as possible in 12 minutes:
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders

Beginner Option:
For time:
10 single-leg squats to a box above parallel
20 single-unders
20 single-leg squats to a box above parallel
40 single-unders
30 single-leg squats to a box above parallel
60 single-unders

5 rounds for time of:

35 double-unders
Run 200 meters

Post time to comments.
Compare to 110916.

Scaling:
This is a quick workout. If you are proficient in the double-under, complete this workout as prescribed. If you are unable to string together 10 or more double-unders in a row, reduce the reps each round or modify to single-unders.

Beginner Option:
4 rounds for time of:
35 single-unders
Run 200 meters

Back squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.
Compare to 180625.

Scaling:
Athletes at all skill levels should perform doubles. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.