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
15 Box Jumps, 24" / 20"
12 Push press, 115# / 75#
9 Toes-To-Bar
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)
KG BB: (52.5/35)