Trigger/Warm-up/Mobilise/Activate
.
1) a) Strict HSPU’s
Max Reps – Max Reps – Max Reps
.
b) Kipping HSPU’s
Max Reps – Max Reps – Max Reps
.
Score = Total Reps A) and B)
.
Scaling – Ladies Push-up’s and DB/KB/BB Strict Press / Piked Push-up’s / Elastic Jacket HSPU’s / Raised HSPU’s / Kipping HSPU’s
.
then…
.
2) Complete the following for time:
50 DU’s
12 Front Squat (100 kg / 60 kg Or 67,5% 1RM)
250 m Run
9 Front Squat (100 kg / 60 kg Or 67,5% 1RM)
250 m Run
6 Front Squat (100 kg / 60 kg Or 67,5% 1RM)
250 m Run
3 Front Squat (100 kg / 60 kg Or 67,5% 1RM)
250 m Run
50 Du’s
.
Time Cap = 1 sec/rep missed
.
Score = Time / Time plus 1 sec/Rep missed
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Ladies on the “Soccer Chipper” at the 2015 Reebok CrossFit Games (Image & facts courtesy of CrossFit, Inc.)