Warmup:
3 Rounds:
8 Box Step Ups (Box Jumps by round 3)
8 Spider-Man lunge w/twist
8 Hollow Rocks
:10 Superman Hold
3 Tuck Jumps
-Then…
On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar
Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations, Strict Press (bar to the front), Push Press
WOD:
CF Open WOD – 12.3
18 Min AMRAP:
15 Box Jumps (24″/20″)
12 Push Press (115/75)
9 Toes-to-Bar
Compare to 20160204
Video courtesy of The CrossFit Games.
We set this week up to make it similar to what we’ll see during the Open. Lots of good work Monday to Thursday and then the Open WOD on Friday (great time to bring back Friday Night Lights, just sayin’…). Today we go all the way back to 2012 for an 18 Min classic triplet. Smooth and consistent should be your goal on each movement. Stay steady on the box jumps so you have some juice in you when you hit the Push Press (bar comes from the floor to begin), and then steady, manageable chunks on the Toe2Bar. If you can go unbroken on those, do so.
Scaling Options:
Box Height –>20/16 -> as needed
Push Press –> 95/65 -> as needed
Toe2Bar –> Alt 1-leg Toe2Bar -> Kipping Knee Raise -> Laying Toe2Rig -> V-Ups
Joint Strike CrossFit 