What is a good score for AGOQ 23.3?

Good scores for AGOQ 23.3 depend on your fitness level: Elite athletes achieve over 48 reps, advanced athletes target 144 reps-48 reps, intermediate athletes aim for 216 reps-144 reps, and beginners should focus on proper form over hitting 216 reps.

What is considered a good AGOQ 23.3 score?

A good AGOQ 23.3 score for most CrossFit athletes is between 216 reps-144 reps (intermediate level). Elite scores are over 48 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in AGOQ 23.3?

Your AGOQ 23.3 target should match your fitness level. Beginners should aim for around 216 reps with good form, while advanced athletes can target 144 reps-48 reps. Always prioritize proper movement over maximum reps.

How do I scale AGOQ 23.3?

AGOQ 23.3 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does AGOQ 23.3 work?

AGOQ 23.3 is a full-body workout that develops multiple fitness domains.

AGOQ 23.3 WOD - Scaling & Strategy | CrossFit Quarterfinals | PRZilla

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Cycling strict HSPU (strict pushing stamina), high box jumps (leg explosive stamina), and pull-ups (pulling/grip stamina) for 20 minutes is very demanding on specific muscular endurance.

Endurance (7/10): AMRAP in 20 minutes of 4 strict handstand push-ups, 8 box jumps (30/24 in), and 12 pull-ups. This triplet tests strict gymnastics strength, explosive power, and pulling endurance over a sustained period.

Strength (7/10): Strict HSPU require significant relative upper body pressing strength. Pull-ups test relative pulling strength. High box jumps demand considerable leg strength/power.

Power (6/10): High box jumps are a primary power movement. Kipping pull-ups utilize power. While HSPU are strict, maintaining output requires sustained force. The WOD tests power endurance across varied demands.

Speed (5/10): Efficient cycling of all three movements with consistent pacing and minimal rest is crucial for maximizing rounds. Managing fatigue on strict HSPU is important.

Flexibility (4/10): Requires shoulder/wrist mobility for strict HSPU. Full range for pull-ups. Hip flexion for high box jumps.

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These WODs similar to AGOQ 23.3 share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	7/10	AMRAP in 20 minutes of 4 strict handstand push-ups, 8 box jumps (30/24 in), and 12 pull-ups. This triplet tests strict gymnastics strength, explosive power, and pulling endurance over a sustained period.
Stamina	8/10	Cycling strict HSPU (strict pushing stamina), high box jumps (leg explosive stamina), and pull-ups (pulling/grip stamina) for 20 minutes is very demanding on specific muscular endurance.
Strength	7/10	Strict HSPU require significant relative upper body pressing strength. Pull-ups test relative pulling strength. High box jumps demand considerable leg strength/power.
Flexibility	4/10	Requires shoulder/wrist mobility for strict HSPU. Full range for pull-ups. Hip flexion for high box jumps.
Power	6/10	High box jumps are a primary power movement. Kipping pull-ups utilize power. While HSPU are strict, maintaining output requires sustained force. The WOD tests power endurance across varied demands.
Speed	5/10	Efficient cycling of all three movements with consistent pacing and minimal rest is crucial for maximizing rounds. Managing fatigue on strict HSPU is important.

Attribute

Score

Explanation

Endurance

7/10

AMRAP in 20 minutes of 4 strict handstand push-ups, 8 box jumps (30/24 in), and 12 pull-ups. This triplet tests strict gymnastics strength, explosive power, and pulling endurance over a sustained period.

Stamina

8/10

Cycling strict HSPU (strict pushing stamina), high box jumps (leg explosive stamina), and pull-ups (pulling/grip stamina) for 20 minutes is very demanding on specific muscular endurance.

Strength

7/10

Strict HSPU require significant relative upper body pressing strength. Pull-ups test relative pulling strength. High box jumps demand considerable leg strength/power.

Flexibility

4/10

Requires shoulder/wrist mobility for strict HSPU. Full range for pull-ups. Hip flexion for high box jumps.

Power

6/10

High box jumps are a primary power movement. Kipping pull-ups utilize power. While HSPU are strict, maintaining output requires sustained force. The WOD tests power endurance across varied demands.

Speed

5/10

Efficient cycling of all three movements with consistent pacing and minimal rest is crucial for maximizing rounds. Managing fatigue on strict HSPU is important.

AMRAP in 20 minutes: 4 Strict Handstand Push-Ups 8 Box Jumps (30/24 in) 12 Pull-Ups

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Difficulty:

Hard

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