WOD - Friday 2021-02-26

OVERVIEW

Today’s WOD is a games open repeat workout from 2012. The repeat workout will challenge cardiorespiratory endurance and stamina throughout the entire body. The box jumps are to a moderate height and consider stepping down to conserve energy and allow for continuous reps with minimum rest needed during. Push presses are done with a lighter load that should allow unbroken reps for the first couple rounds then strive to not need any more than 2 sets per round. Toes to bars will be taxing on the grip and should be broken up from the beginning to help prevent muscle failure. Strive for 6+ rounds in this workout.

WARMUP

Mobility - 2 rounds

  • Jump rope - 60s

  • Straight leg sit ups to toe touch - 10 reps

  • Push ups - 10 reps

  • Reverse lunges - 10 reps

  • Standing calf stretch - 45s per side

Activation

Toes-to-bar specific

  • 10 Kip swings

  • 2 kipping knee raises

  • 2 kipping knees to elbows

  • 2 kipping toes to bar

Push press specific w/ PVC then empty barbell - 5 reps per movement

  • Dip and Hold

  • Dip and drive

  • Push Press

2 Rounds for build up to WOD height and weight

  • 5 step ups + 3 Box jumps

  • 5 push presses - increase load

  • 3 toes-to-bars or knee raises

WOD

Workout 12.3

Complete as many rounds as possible in 18 minutes:

15 Box Jumps

12 Push presses

9 toes-to-bars

♀ 20-in box, 75-lb presses

♂ 24-in box, 115-lb presses


COOL DOWN

Shoulder stretch

Calf stretch

Samson stretch


50 views0 comments

Recent Posts

See All

WOD - Saturday 2021-02-27

OVERVIEW Today’s WOD is a Hero workout for Special Agent Laura Schwartzenberger who was a FBI agent that was tragically killed earlier this year. Laura started her career in 2005 and was a decorated

WOD - Thursday 2021-02-25

OVERVIEW Today’s WOD is a couplet of front squats and rope climbs. The front squat weight will be one that we could ideally go through each round with unbroken reps. The rope climbs will be to 15ft

WOD - Wednesday 2021-02-24

OVERVIEW You can direct any complaints to Maddie! She rocked out some crazy double unders last month, so she got to pick this one - Filthy Fifty. This WOD has just about everything in it, at 50 reps

crossfit journal.jpeg
CrossFit-01.png

4210 Bethlehem Pike

Building 1 Space C

Telford, PA 18969

215-703-8262

  • Facebook
  • Instagram