Pick One
– For Time:
Run 1 Mile
50 Burpee
50 DB Ground To Overhead 40's/30's
50 Knees To Elbows
50 5 Yard Line Touch
or
– For Time:
Row 1 Mile
50 Turkish Get Ups 53/35
50 Cal Air Dyne
50 Box Jump 24"/20"
Check back to
What Up With Kipping Toes To Bar?
for my advice on nailing those T2B's
12.3 is going to be a conditioning grinder for those who are proficient in toes to bar. For the rest of you it's going to be a long 18 miuntes of staring at a pull up bar with intermittent attempts at touching your feet to it. For those of you who can't hold a rythm on toes to bar, you better practice a little every day. Just make sure you don't tear your hands or create too much abdominal soreness. If you over do it, you will underperform. You really can't benefit now from anything other than a little daily practice.
Box jumps will be the gasser and will take some of the explosiveness needed for push pressing. Those with good balance, overhead mobility, and that upright dip position will excel in push presses. As explosiveness fades later in the workout, upperbody strength is going to help keep pace on those push presses.
For those who struggle with toes to bar, figure out a pacing strategy and be ready to push hard on the other two movements.
If you are proficient in toes to bar, I recommend pacing yourself a bit more than needed at first. 9 reps is pretty easy, but 12-15 minutes in the story will change. I suggest trying to pick a pace that feels comfortable at first and try to never slow down. The fly and die method of WODing is not going to yeild the best results here. Focus on finding your pace.
Here are a couple videos from .com with tips
"Perfecting the Box Jump" with Kelly Starrett and Carl Paoli, free CrossFit Journal video – preview [wmv] [mov]
"Efficiency Tips: Box Jumps" with Matt Chan – video [wmv] [mov] [HD mov]
