G

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Trigger/Warm-up/Mobilise/Activate

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1) Determine your Max hold time for the following:

Front tuck lever

Rear tuck lever

Tuck planche – Parallettes

L-sit – Parallettes

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Score = Sum of Max Hold times

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2) Complete 3 sets of 50% of your max hold time on each of the mvts from above:

Front tuck lever – Hold 50% of max x 3

Rear tuck lever – Hold 50% of max x 3

Tuck planche – Parallettes – Hold 50% of max x 3

L-sit – Parallettes – Hold 50% of max x 3

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Scaling – Bar hang with knees up / Kneeling rear tuck lever / Tuch planche – 1 foot down / Tuck sit (1 foot down if need)

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then…

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2) Tabata the following:

Pull-up’s (kipping)

Dips (kipping)

2,5 m Bear Crawl (1 x 2,5 m = 1 rep)

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Score = Sum of lowest scores

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Rich Froning on the “Muscle-up Biathlon” at the 2014 Reebok CrossFit Games (Image Courtesy of CrossFit Inc.)