G
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Trigger/Warm-up/Mobilise/Activate
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1) Complete 3 Rnds of the following:
HS Walk – Max Distance (if you come down before 20 m try accumulate at least 10-15 m before moving on)
Rest 1 min
1 min Cumulative Time HS on parallettes
Rest 1 min
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Score = Total Distance Walked and number of times you came down off the parallettes
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Scaling:
*For HS walk – Feet on a box, push-up hold with same side hip touches (a total of 25 – 50 hip touches) OR HS weight transfers at wall (a total of 25 – 50 weight transfers)
*For HS hold – HS hold at wall or Piked Push-up hold (feet on bench/floor)
NB – Coaches ensure members are definately strong enough for this!
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then…
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2) Complete the following for time:
50 C2B Pull-up’s
50 Pistols
50 HSPU’s (kipping allowed)
50 Burpees (touch bar 6 inches above max OH reach height)
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Time Cap 12 min
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Score = Time or Time Cap plus 1 sec per rep missed
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Scaled Version:
Complete the following for time:
40 Pull-up’s (Band assisted)/ Ring Rows
40 Pistols (Onto a bench or ring assisted) OR lunges
40 Piked Push-up’s OR Ladies or Men’s HR Push-up’s
40 Burpees OR if need Box Burpees (Push-up on a box is the lowest point, jump and clap overhead as per usual to finish the burpee)
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Time Cap 12 min
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Score = Time or Time Cap plus 1 sec per rep missed
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Teams take on Event 2 at the “Super Regionals” last weekend. Catch this weekends Regional action live at http://games.crossfit.com/ (Image courtesy of CrossFit Inc.)
