171 CrossFit – Tue, Jan 23
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">2 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">8 Step-Ups</span></p><p><span style="background-color:transparent;color:#000000;">8 Alt. Elbow Punches</span></p><p><span style="background-color:transparent;color:#000000;">8 BB Strict Press</span></p><p><span style="background-color:transparent;color:#000000;">8 Tuck-Ups / Sit-Ups</span></p><p><span style="background-color:transparent;color:#000000;">8 Scap Pull-Ups</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">2 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">8 Box Jumps</span></p><p><span style="background-color:transparent;color:#000000;">8 Alt. Back Rack Elbow Punches</span></p><p><span style="background-color:transparent;color:#000000;">8 BTN Strict Press</span></p><p><span style="background-color:transparent;color:#000000;">8 V-Ups / Tuck-Ups</span></p><p><span style="background-color:transparent;color:#000000;">8 Kip Swings</span></p>
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
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (52.5/35)</span></p>
Workout – Fitness
OPEN 12.3 (ADJUSTED)* (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP x 18 MINUTES</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Box Jumps (20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Push Press (75/55)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">9 Knees to Chest</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*This is the same format as CF Open 12.3, but weight/ movement standards have been adjusted to reflect current CF Open standards.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (35/25)</span></p>
Optional Cool Down – All
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">:30/:30 Calf Smash on Barbell</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">:30/:30 L-Position Pec Stretch on Rig or Wall*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 SLOW Arm Haulers</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest as Needed b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>
