CrossFit Open 12.3

12.3AMRAP · 18:00

As many rounds and reps as possible in 18 minutes of:
15 box jumps
12 push presses
9 toes-to-bars

Start CrossFit Open 12.3 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 115 lb (52 kg), 24-in box

Women: 75 lb (34 kg), 20-in box

Scaled

Men: No Scaled division before 2015. Reduce the load or scale the movements.

Women: No Scaled division before 2015. Reduce the load or scale the movements.

Movements

Box Jump
Push Press
Toes-to-Bar

Movement standards

Box jumps from both feet, finish standing tall on the box. Push press from the shoulders to locked out overhead with a dip and drive. Both feet touch the bar together.

Equipment

Barbell
Plyo Box
Pull-up Bar

Coaching notes by goal

Bulking: Shoulder & Leg Volume

Before: 4 sets × 8 Push Press at 70% + 3 × 10 box jumps.

Pacing: Push presses unbroken early, then 7+5. Toes-to-bar in one or two sets.

After: 3 × 12 DB Shoulder Press + 3 × 15 Cable Crunches.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Steady Mixed Modal

Before: 2 rounds at half pace.

Pacing: Hold one pace for 18 minutes: steady step-downs on the box and quick barbell sets.

After: 8 min easy row.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Aerobic Base

Before: 6 min easy cardio + shoulder band work.

Pacing: Step-ups are fine; keep your pressing sets small so your shoulders last.

After: 15 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/workout/2012/03/08; CrossFit South Brooklyn 12.3 post