CrossFit Games Open Workout 12.3 Guide

Workout 12.3

As many rounds as possible in 18 mins of:
15 Box Jump (24 in.)s
12 Push Presses 115 lbs
9 Toes-to-Bars


Official Demo Video

Mobility WOD: Prep and Mechanics for WODs

Gymnastics WOD: CrossFit Games Breakdown 12.3

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Box Jump

CrossFit Journal

• Perfecting the Box Jump
• 56 Inches Of Fame
• Plyo Boxes

Gymnastics WOD
http://gymnasticswod.com/content/cfg00169?size=small

Mobility WOD: Recovering

Let’s be honest, you are doing this WOD twice. Might as well know how to recover the best way via Mobility WOD.

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Push Press

CrossFit Journal

• The Moves
• Spanish Push Press
• Perfecting the Push Press
• On the Safety and Efficacy of Overhead Lifting
• The Lifting Shoulder
• The Overhead Lifts
• A Postural Error: A Costly Biomechanical Fault: Muted Hip Function (MHF)
• The Jolie Diaries: Correcting the Push Press
• The Level 2 Cert — Fixing the Dip
• Overhead is Rising
• The Overhead Series – Part 2 The Push Press
• Coaches Prep Course: The Overhead Position

Old School Coach Glassman Video

Mobility WOD
Start at about 1:10.

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Toes To Bar

Carl Paloi: Gymnastics WOD
http://gymnasticswod.com/content/cfg00223a?size=small

Mobility WOD: Prep

Again Faster: Mic’d Instructur

Kipping Knees-to-Elbow & Toe-to-Bars from Again Faster on Vimeo.