Chelsea
Every minute on the minute for 30 minutes perform:

5 pull-ups
10 push-ups
15 squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

If you've finished the workout before, this time add 1 rep to each exercise — i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute — and see if you can go the full 30 minutes.

Post results to comments.
Compare to 211014.

Scaling:
For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure.

Beginner Option:
Every minute on the minute for 20 minutes perform:
3 jumping pull-ups
6 knee push-ups
9 squats

If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.

Dumbbell clean and jerk 5-5-5-5-5 reps
Deadlift 5-5-3-3-1-1-1 reps

Post loads to comments.
Similar to 130419 and 221217.

Scaling:
Go as heavy as possible on the dumbbell clean and jerks. For the deadlifts, pick loads that allow you to attempt a PR in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option:
Dumbbell clean and jerk 5-5-5-5-5
Deadlift 5-5-3-3-3

5 rounds for time of:
25 kettlebell swings
25 GHD sit-ups
25 hip extensions
25 knees-to-elbows

♀ 1.5-pood KB ♂ 2-pood KB

Post time to comments.
Compare to 201207.

Scaling:
Select a load for the kettlebell that allows you to perform the first round of swings in two sets or less. If you have not recently done a high volume of GHD sit-ups, reduce the range of motion. If you have not performed GHD sit-ups in a workout, practice the movement, and consider using AbMat sit-ups in the workout.

Intermediate Option:
4 rounds for time of:
25 kettlebell swings
25 GHD sit-ups
25 hip extensions
25 knees-to-elbows

♀ 1.5-pood KB ♂ 2-pood KB

Beginner Option:
3 rounds for time of:
20 kettlebell swings
20 sit-ups
20 hip extensions
20 hanging knee raises

♀ 12-kg KB ♂ 16-kg KB

Rest Day

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Run 10,000 meters, preferably on a trail.

Post time to comments.
Similar to 210723.

Scaling:
This is a benchmark run distance. Intermediate athletes can complete this workout as prescribed. Beginner athletes should reduce the distance and intensity to keep their total effort under 40 minutes.

Beginner Option:
For distance:
Jog or walk 40 minutes

10 rounds for time of:
5 weighted push-ups
10 push-ups

♀ 25 lb plate ♂ 45 lb plate

For the weighted push-ups place a 25/45-lb. plate on the back and drop the plate after the fifth rep. Then, continue with unweighted push-ups.

Scaling:
Today’s workout will challenge your pushing stamina. Choose a weight that allow you to complete the early rounds unbroken.

Intermediate Option:
10 rounds for time of:
5 weighted push-ups
7 strict push-ups

♀ 15 lb plate ♂ 25 lb plate

Beginner Option:
7 rounds for time of:
10 banded push-ups

For time:
Move 700 lb of odd objects 50 yards out and 50 yards back.

Use plates, dumbbells, sandbags, firewood, or whatever you can find to accumulate approximately 700 lb.

Post time and type of objects moved to comments.
Compare to 150723.

Scaling:
Today’s workout is a throwback to the 2010 and 2015 CrossFit Games. If you are a newer athlete, reduce the overall load and have fun moving odd objects for about 10 minutes of continuous movement.

Beginner Option:
For 8 minutes:
Move odd objects 50 yards out and 50 yards back.

Use plates, dumbbells, sandbags, firewood or whatever you can find to accumulate as much weight as possible in 8 minutes.

Rest Day

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IQF Test 4

20-minute AMRAP:
1,000-m row
50 GHD sit-ups
500-m row
25 V-ups

Scaling:
Today’s workout will tax your midline. If you are less familiar with the GHD machine, use your warm-up for controlled exposure to the GHD, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the reps or incorporate a mixture of both GHD and AbMat sit-ups.

Intermediate option:
20-minute AMRAP:
1,000-m row
25 GHD sit-ups
25 sit-ups
500-m row
25 V-ups

Beginner option:
15-minute AMRAP:
800-m row
50 sit-ups
400-m row
25 hollow rocks

IQF Test 2

12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers

♀ 50 lb
♂ 70 lb

Scaling:
Beginner-level athletes should reduce the dumbbell weight in order to move through this AMRAP with big sets and minimal rest. If you are unable to maintain a straight arm with the weight overhead in the walking lunges, move the dumbbell to the hang position.

Intermediate option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
20 crossovers

♀ 35 lb ♂ 50 lb

Beginner option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 walking-lunge steps, arm 2
40 single-unders

♀ 10 lb ♂ 15 lb

IQF Test 1

For time:
9 front squats, weight 1
9 handstand walks, 25 feet
15 front squats, weight 2
15 muscle-ups
21 front squats, weight 3
21 chest-to-wall handstand push-ups

Time cap: 15 minutes

♀ 155, 125, 95 lb
♂ 225, 185, 135 lb

Scaling:
Today we have front squats paired with high-skill gymnastics. Newer athletes should choose weights that are challenging yet allow solid mechanics to be maintained for all sets. Intermediate athletes can reduce the load and modify the gymnastics movements in order to keep this one under 15 minutes.

Intermediate option:
For time:
9 front squats, weight 1
6 handstand walks, 25 feet
15 front squats, weight 2
9 muscle-ups
21 front squats, weight 3
12 chest-to-wall handstand push-ups

♀ 125, 95, 65 lb
♂ 185, 135, 95 lb

Beginner option:
For time:
9 front squats, weight 1
9 bear crawls, 25 feet
15 front squats, weight 2
15 ring rows + 15 assisted push-ups
21 front squats, weight 3
21 push-ups

♀ 65, 45, 35 lb
♂ 95, 65, 45 lb

Rest Day

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Push jerk 3-3-3-3-3 reps

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Scaling:
Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

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

Complete as many rounds as possible in 10 minutes:
5 L pull-ups
25-ft handstand walk

Post rounds completed to comments.

Scaling:
Two relatively high-skill movements today. If you are unable to perform an L pull-up, choose a modification that will challenge your pulling and core strength. If you are unable to walk on your hands, spend this portion of the workout practicing an inverted movement, such as a wall walk.

Rest Day

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5 rounds for time of:
Bike 1,600 meters
30 single dumbbell hang clean and jerks
30 push-ups

♀ 35-lb DB ♂ 50-lb DB

Post time to comments.

Scaling:
Today’s workout is meant to be a long grind. Settle into a pace you can sustain through all 5 rounds, shooting to complete the work in 35 minutes or less.

Intermediate Option:
5 rounds for time of:
Bike 1,600 meters
20 single dumbbell hang clean and jerks
20 push-ups

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:
4 rounds for time of:
Bike 800 meters
15 single dumbbell hang clean and jerks
15 elevated push-ups

♀ 10-lb DB ♂ 15-lb DB

Clean 3-3-3-3-3 reps

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Scaling:
Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

For 15 minutes:
Toes-to-bar ladder + burpees

For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. Perform two toes-to-bars the second minute + max reps burpees. Perform three toes-to-bars the third minute + max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.

Post total number of burpees to comments.

Scaling:
This couplet will tax your midline. Work on quick transitions and challenge yourself to get as far as possible. Every rep counts. Intermediate athletes can perform this workout as written. If you do not yet have toes-to-bars, modify to hanging knee raises or sit-ups.

Beginner Option:
For 10 minutes:
Hanging knee raise ladder + burpees

For the ladder pattern, perform one hanging knee raise the first minute, followed by max reps burpees. Perform two hanging knee raises the second minute + max reps burpees. Perform three hanging knee raises the third minute + max reps burpees, continuing for 10 minutes.

Rest Day

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For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots

♀ 14-lb ball to 9 ft
♂ 20-lb ball to 10 ft

Post time to comments.
Compare to 181206.

Scaling:
Aim to complete this couplet in about 20 minutes or less. Reduce the rowing distance as needed and select wall-ball modifications that allow you to perform relatively large sets so you can get back on the rower.

Intermediate Option:
For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots

♀ 10-lb ball to 9 ft
♂ 14-lb ball to 10 ft

Beginner Option:
For time:
Row 1,000 meters
35 wall-ball shots
Row 500 meters
25 wall-ball shots
Row 250 meters
15 wall-ball shots

♀ 6-lb ball
♂ 10-lb ball

Diane
21-15-9 reps for time of:
Deadlifts
Handstand push-ups

♀ 155 lb ♂ 225 lb

Post time in comments.
Compare to 200602.

Scaling:
Experienced athletes should shoot for a PR on today’s benchmark workout. Newer athletes should reduce the load and modify the handstand push-ups in order to minimize rest and keep intensity high.

Beginner Option:
21-15-9 reps for time of:
Deadlifts
Assisted push-ups

♀ 75 lb ♂ 115 lb

"Luce"

Wearing a 20-lb vest, 3 rounds for time of:
1K run
10 muscle-ups
100 squats

Post time to comments.
Compare to 100705.

Scaling:
Today we have a Hero workout, a chance to honor a member of the CrossFit community and dig a little deeper. Newer athletes should reduce the overall volume. If you do not yet have muscle-ups, modify the movement to a pulling and pushing exercise.

Intermediate Option:
3 rounds (without a weight vest) for time of:
1K run
5 muscle-ups 100 squats

Beginner Option:
3 rounds (without a weight vest) for time of:
500-m run
10 jumping pull-ups + 10 push-ups
50 squats

Rest Day

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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)

Overhead squat 3-3-3-3-3 rep

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Compare to 170109.

Scaling:
Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

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

Rest Day

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5 rounds of:
5 minutes of rowing
5 minutes of rest

Post distance rowed each interval to comments.
Compare to 210207.

Scaling:
Newer athletes should reduce the number of rounds but can maintain the same row duration. Intermediate athletes can complete this workout as prescribed.

Beginner Option:
3 rounds of:
5 minutes of rowing
5 minutes of rest

10 rounds for time of:
5 pull-ups
5 push-ups

5 rounds for time of:
10 GHD sit-ups
10 back extentions

2 rounds for time of:
25 wall-ball shots
25 box jumps

♀ 14-lb ball, 20-in box
♂ 20-lb ball, 24-in box

Rest as needed between couplets. Post time for each couplet to comments.
Compare to 140702.

Scaling:
Modify the movements in order to keep sets unbroken. Work for virtuosity. Intermediate athletes can do this workout as prescribed.

Beginner Option:
5 rounds for time of:
5 pull-ups
5 push-ups
3 rounds for time of:
10 sit-ups
10 back extensions
1 round for time of:
25 wall-ball shots
25 box jumps

♀ 6-lb ball, 12-in box
♂ 10-lb ball, 20-in box

Rest Day

Post thoughts to comments.