CrossFit WOD, January 23, 2024

CrossFit – Tue, Jan 23

Warm-Up
Warm-Up

2 ROUNDS

8 Step-Ups

8 Alt. Elbow Punches

8 BB Strict Press

8 Tuck-Ups / Sit-Ups

8 Scap Pull-Ups

Into…

2 ROUNDS

8 Box Jumps

8 Alt. Back Rack Elbow Punches

8 BTN Strict Press

8 V-Ups / Tuck-Ups

8 Kip Swings

Strength
Shoulder Press (ON A 12:00 RUNNING CLOCK…

Build to a Moderate 5-Rep Strict Press

)

Workout – Performance
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar

KG BB: (52.5/35)

Workout – Fitness
OPEN 12.3 (ADJUSTED)* (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

15 Box Jumps (20)

12 Push Press (75/55)

9 Knees to Chest

*This is the same format as CF Open 12.3, but weight/ movement standards have been adjusted to reflect current CF Open standards.

(Score is Rounds + Reps)

KG BB: (35/25)

Optional Cool Down – All
2-3 SETS FOR QUALITY

:30/:30 Calf Smash on Barbell

:30/:30 L-Position Pec Stretch on Rig or Wall*

10 SLOW Arm Haulers

-Rest as Needed b/t Sets-

*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

(No Measure)