We're half way through the 2012 CrossFit Games Open with 12.3, and in this video we'll talk more about warm-up, key positions, movement patterns, and strategies to get you working at high intensity and high volumes of Box Jumps, Push Presses, and Toes to Bar.
We've seen all of these movements before common to CrossFit WODs and even in last year's Open, so take a few minutes to review our tips from last year:
1. GWOD Breakdown for 2011 CrossFit Games for Toes to Bar
2. GWOD Breakdown for 2011 CrossFit Games for Box Jumps
Follow that with new information from KStar/MobilityWOD and Coach Carl:
1. MWOD Games Open 12.3 Prep and Mechanics
2. CrossFit Journal - Perfecting the Box Jump
Now to the real business - here are some tips and cues to get you through the 18 minutes of grind. Double knot your shoe laces, it's about to go fast.
1. Box Jumps - Warm up your calves so you're not destroyed during or after the workout. Work on the landing, and keep your feet together to make use of the rebound; the best resting spot is on top of the box. Practice foot positions and hip flexion/extension with a couple of Burpee kick-outs and snap-ins. Use your shoulders as your wings to guide the movement get some extra pop and keep your chest up, and find a rhythm with small arm circles as you would for connecting Butterfly Pull Ups.
2. Push Presses - Really work on stretching and opening up your shoulders so you get full range of motion for the lockout. Warming up and finding a good setup is key to a strong finish, so spend a couple of minutes with Skin the Cat and Handstand or Bridge Up against the wall to get those shoulders open. When working, focus on a strong and high front rack, chin in, to pop the bar up to full lockout.
3. Toes to Bar - Last years tips really tell it all, so pay attention to that 12 minute video. Something that we always get asked is "is it ok to close your shoudlers to shorten your leg swing up to the bar?" Sure, but this is really to compensate a lack of range with your hamstrings, which means your shoulders are doing some more work and your body is moving less efficiently. So try the barbell test on the ground to find your range where you still have shoulder stability without breaking your hollow position, and that will be you limit as to how much you need to close your shoulder with your kip and swing for your Toes to Bar. Stay consistent with that movement and don't break your position, even if it means using your shoulders to compensate when you need to.