Crossfit: WOD's Open 2023
The CrossFit Open 2023 marked the beginning of another year of competition in the CrossFit universe, with athletes from around the world testing their limits in three intense weeks of physical and mental challenges. This global event is known for bringing the CrossFit community together, celebrating diversity and personal growth.
In this article, we explore the 2023 Open WODs, the trends that shaped the competition, and how participants faced this year's challenges.
What Made the 2023 Open Special?
The 2023 Open stood out for its inclusion of new movements and its focus on WODs that combined endurance, strength, and technical skills. Additionally, this year's competition included more climbing options, allowing athletes of all levels to participate.
Another highlight was the digital interaction. With the official CrossFit app, athletes could record their results, track their position in the global rankings, and share their successes with the community.
The 2023 Open WODs
Week 1: "23.1"
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans
The first WOD was a test of general capacity, ideal for warming up engines and allowing athletes to familiarize themselves with the Open pace.
Week 2: "23.2"
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
This combination of movements required maximum strength and refined technique, especially in the muscle-ups, which challenged many athletes.
Week 3: "23.3"
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*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 (weight 3)
*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 (weight 4)
♀ 65lb, 95lb, 125lb, 155lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
The final workout required mental and physical endurance. The gradual decrease in repetitions made the pace faster, but also more challenging.
The Impact of the Open 2023 on the Community
The 2023 Open continued the tradition of uniting the global CrossFit community. From local gyms to online competitions, the event demonstrated that CrossFit is more than a workout—it's a lifestyle. Thousands of participants shared their results and stories of overcoming challenges, inspiring others to join the movement.
Tips for Upcoming Opens
If you're thinking about participating in the next Open, here are some tips to help you prepare:
- Train Key Movements : Prioritize the most common movements in the Open, such as thrusters, pull-ups and snatches.
- Improves Overall Physical Condition : Invest in training that combines strength, endurance and mobility.
- Adapt to Scales : If you haven't mastered the RX movements yet, practice the scaled versions to gain confidence.
- Stay Consistent : Progress in Crossfit is a result of dedication over time.
Conclusion
The 2023 CrossFit Open was a celebration of effort and resilience, showing that everyone can participate in this sport, regardless of skill level. Every rep counts, and every WOD is an opportunity to surpass yourself.
If you're ready for the challenge, start training for the 2024 Open now and stay tuned for updates on our website www.treinoemcasa.com . We're here to help you achieve your best!
