Thursday, February 11, 2021

Crossfit Open Workout 12.3 (scaled)

Thursday, February 11, 2021

Garage Gym


Warm Up

Hip Hammy
Wrist Mobility
Comptrain Barbell Warm-up
Kip Swings
Test Box Jumps
Push Press - 35, 85, 115#

Crossfit Open Workout 12.3


15 Box Jumps (24")
12 Push Press (115#)
9 Toes to Bar

After a couple of jumps and push presses at 115#, I decided to scale this per the recommendation on main site and did:


15 Box Jumps (20")
12 Push Press (75#)
9 Hanging Knee Raise

This scaled version was a perfect training stimulus for me.  I completed 6 Rounds + 3 Reps and was able to go unbroken, albeit with long transitions.  The first rounds took 2:40 and 2:50 respectively, but I settled out just slower than 3 minutes per round.

I used my new 15kg bar and the 25mm shaft diameter that I so desired will take some getting used to.

I will have to do some more technique work on all three movements Rx as they are likely to show up in the 2021 Crossfit Open.

1 comment:

  1. This is excellent information which is shared by you. This information is meaningful and magnificent for us to increase our knowledge about it. Keep sharing this kind of information. Thank you. Crossfit In Calgary