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 !!!!!!