Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1)  Bear Complex (FiCT Event) Take 15 min to find a 1RM on this complex.

1st mvt – power clean and front squat or squat clean

2nd movement – any overhead movement to lockout

3rd – back squat

4th movement – any overhead movement to lockout from rear rack

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See the FiCT movements standards on this variant of a Bear Complex – https://youtu.be/hLSuctmHWKs

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then…

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2) The Open – Workout 14.5 (http://games.crossfit.com/workouts/the-open/2014)

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MEN – includes Masters Men up to 54 years old

21-18-15-12-9-6-3 reps for time of:

Thrusters (43kg/29kg)

BB Facing Burpees

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Time/TC plus 1 sec/rep missed (there is no time cap but for class purposes TC set at 15 min)

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Score = Time

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Compare scores on the Reebok CrossFit Games leaderboard at (http://games.crossfit.com/leaderboard).

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EXTRAS WOD

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Legless Rope Climb

10 ascents (4,5m) for time

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FiCT Athletes (only 5 for time)

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Score = Time

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LITE WOD

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1) Bear Complex Technique Practice – 5 min with LIGHT bar

Power clean, front squat, push press to rear rack, back squat, push press from rear rack

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b) Complete the following for a heavy load”

Power clean, front squat, push press  (i.e. 3-3-3-3-3)

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Score = Load

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then…

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2) The Open – A scaled Variant of Workout 14.5

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21-15-12-9-6-3 reps for time of (NB – NO SET OF 18’s):

Thrusters (25kg/15kg)

Burpees (NORMAL BURPEES)

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Score = Time/TC plus 1 sec/rep missed (there is no time cap but for class purposes TC set at 15 min)

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Compare your scores at to those of the 2014 Open at the Reebok CrossFit Games leaderboard at: http://games.crossfit.com/leaderboard

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Practicing some old Open WODs and guess what it includes…wait for it….burpees andddddddd thrusters !!!!!!