Getting ready for the Open
The CrossFit Open is the first step on the path to the CrossFit games. For most of us though, it’s just a fun way to engage in a little competition that is sure to push you to places that you wouldn’t necessarily get to in your regular workouts. For those who have participated in the past (and for you newbies giving it a shot this year) there have been a few changes made to the process this year. Click here to read about it.
Our workout today is a flashback from the 2012 Open. It’s on the longer side, but not excessively heavy, high or technical. If you’re on the fence about Rx’ing, give it a shot – it will give you a decent taste of what to expect this season. Not only is this style of workout the “meat and potatoes” of the Open, it also represents the CrossFit methodology really well (read: it’s a great workout).
STR:
Press
3-3-3-3-3
WOD:
Open 12.3
AMRAP 18
15 box jumps (24/20)
12 push press (115/75)
9 toes to bar
Press: 100#
WOD: 6+20 w/ 24″, 65#, knees
Should have gone heavier.
Press: 135#, I could have tried for 145 (my previous 3 rep PR) but the looming prospect of all those push presses convinced me to stop there.
WOD: 5+16 Rx This was loooong but a great workout. Thanks to Nick’s help with my grip I was able to do all the toes to bar much more efficiently and without ripping my hands apart.
Press: 175# PR
Felt good.
WOD: 7 rds + 4 RX with step ups/downs cause of my ankle.
It was alrightttttt.
Press: 70# PR. Felt That in those push presses for the WOD. Nice to get there, though – thanks for the tips, Nick!
WOD: 5+18 with step ups, 45#, and knee ups
Press: 125# PR Felt good, feeling stronger than before in this movement. Slowly but the right direction.
WOD: 9+3RX Box Jumps seemed to slow me down, but just paced my self and pushed through. At first I thought it was an 8minute AMRAP until I start seeing the board a little closer during the WOD…and this is a 18Min. AMRAP. ouch.
P: 67#
WOD: 6+27 (55#, KTC)
Should’ve tried 70# to PR because certainly w/ KP motivation it would’ve happened.
Nice fight 7p
Press: 105#
WOD: 5+3 @85#
Not the best workout to come back to after having the flu for two weeks.
Woof!