WM
.
Trigger/Warm-up/Mobilise/Activate
.
1) Clean (squat) – Push Jerk – Split Jerk
1,1,1 – 1,1,1 – 1,1,1 – 1,1,1 – 1,1,1
(i.e. 1 rep each per set – repeat 5 times)
* Last completed 11 Sept.
* Aim to work up to 80 – 85% of your 1RM Clean & Split Jerk OR Aim to increase your load by 2-5 kg from 11 Sept 14.
* Beginners work to a max of 70% if you have a 1RM otherwise work up to a comfortable but safe heavy load.
.
then…
.
2) Complete the following for time:
Run 500 m
15 Clean (Power) and Jerk (Push) (40 kg / 60 kg or on 60% of 1 RM)
100 DU’s
12 Clean (Power) and Jerk (Push) (40 kg / 60 kg or on 60% of 1 RM)
75 DU’s
9 Clean (Power) and Jerk (Push) (40 kg / 60 kg or on 60% of 1 RM)
50 DU’s
Run 500 m
.
Time Cap = 15 min
.
Score = Time OR Time Cap plus 1 sec/rep missed
.
3) UWS Athletes practice pistols – 10 min
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image & Quote – “The CrossFit Games has such a big mental part to it, the difference between the top 10 or top five in the Games is not so much physical as I think it is who is mentally stronger over the weekend.”
— Ben Smith, six-time CrossFit Games competitor at the 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)