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

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1) OHS 2-2-2-10 (3’s on 95% 1RM leaving every 2min; Challenge yourself on the 10 – if you do not have an idea on loading, complete on 75% 1RM, otherwise increase 2-5 kg from last week)

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Score = Loading on 3’s and Loading on 10

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then…

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2) Complete the following Chipper for time:

100 DU’s

12 Muscle-up’s

12 Power Cleans (93 kg/65 kg)

12 Parallette HSPU’s (1 x 20 kg plus abmat / 2 x 20 kg plus abmat or appropriate depth for you)

12 Thrusters (60 kg/40 kg)

12 Burpee Box Jump Overs

12 Snatches (60 kg/40 kg)

12 Burpee Box Jump Overs (76 cm/61 cm)

12 Thrusters (60 kg/40 kg)

12 Parallette HSPU’s (Parallettes and 1 x 20 kg plus abmat or appropriate depth for you)

12 Power Cleans (93 kg/65 kg)

12 Muscle-up’s

100 DU’s

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Time Cap = 18 min

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Score = Time or Time cap plus 1 sec/rep missed

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Scaling:

M-up’s – Pull-ups & Dips

HSPU’s

P HSPU – appropriate depth or HSPU/Piked HSPU/Elastic Jacket HSPU

Reduced loading on P Clean, Thrusters & Snatches

Reduced Box height on burpee BJ over’s

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image –  Rich Froning leads his CrossFit Mayhem Freedom to win the Team Event at the 2015 Reebok CrossFit Games (Image & facts courtesy of CrossFit, Inc.)