Overview of Open 12.3
Open 12.3 is a CrossFit workout that was announced on March 8, 2012, as part of the 2012 CrossFit Open. It is an AMRAP (as many rounds as possible) workout that lasts for 18 minutes. The workout consists of three movements: 15 box jumps, 12 push presses, and 9 toes-to-bars. The recommended weights for the push presses are 115 pounds for men and 75 pounds for women, and the box height is 24 inches for men and 20 inches for women. The workout is named Open 12.3 because it was the third workout of the 2012 CrossFit Open.
Open 12.3: Workout Description
The workout starts with 15 box jumps, followed by 12 push presses, and finishes with 9 toes-to-bars. The movements must be completed in order, and the athlete must complete as many rounds as possible within the 18-minute time cap. The recommended weights for the push presses are 115 pounds for men and 75 pounds for women, and the box height is 24 inches for men and 20 inches for women. The athlete must jump onto the box with both feet and stand up fully on top of the box before jumping or stepping down. The push presses must be performed with the barbell taken from the ground and lifted to the shoulders before being pressed overhead. The toes-to-bars require the athlete to hang from a pull-up bar and touch their toes to the bar between their hands.
Open 12.3 Variations and Scaling Options
For athletes who are unable to complete the prescribed movements, there are several scaling options available. For the box jumps, athletes can use a lower box or step-ups instead of jumps. For the push presses, athletes can use a lighter weight or perform a strict press instead of a push press. For the toes-to-bars, athletes can perform knee raises or hanging leg raises instead of toes-to-bars.
Tips and Strategies for Open 12.3
To complete Open 12.3 efficiently and safely, athletes should focus on pacing themselves throughout the 18-minute workout. It is important to maintain a steady pace and avoid burning out too quickly. Athletes should also consider breaking up the movements into smaller sets to avoid fatigue. For example, breaking up the box jumps into sets of 5 or 10 can help conserve energy. It is also important to maintain proper form throughout the workout to avoid injury.
Athlete Performance in Open 12.3
The average number of rounds completed by athletes varies depending on their skill level. Advanced athletes can complete 8-10 rounds, intermediate athletes can complete 5-7 rounds, and beginner athletes can complete 3-5 rounds.
Conclusion
Open 12.3 is a challenging CrossFit workout that requires a combination of strength, endurance, and skill. With proper pacing and technique, athletes of all skill levels can complete the workout and see improvements in their fitness.