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
Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Elbow Rotations, Strict Press (bar to the front), Push Press
WOD:
CrossFit Open WOD 12.3
18 Min AMRAP:
15 Box Jumps (24″/20″)
12 Push Press (115/75)
9 Toes-to-Bar
Compare to 20240223
Video courtesy of The CrossFit Games.
Time for another CrossFit Open Blast form the Past! 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
Bar weight -> 95/65 -> as needed
Toe2Bar -> Kipping Knee Raise -> Toe2Rig -> V-ups
Joint Strike CrossFit 