• Trigger/Warm-up/Mobilise/Activate

 

    • 1) Clean & Jerk EMOM
    • * 2,1 every 2nd minute for 5 Rounds (i.e. 10 min)
    • (70% of your current 1 RM across all sets)

 

    • then…

 

    • 2) Climb the following burpee/shuttle run ladder for 15 minutes:
    • 1 Burpee, sprint 10 m
    • 2 Burpees, sprint 2 x 10 m
    • 3 Burpees, sprint 3 x 10 m
    • 4 Burpees, sprint 4 x 10 m
    • 5 Burpees, sprint 5 x 10 m
    • 6 Burpees, sprint 6 x 10 m
    • 7 Burpees, sprint 7 x 10 m
    • 8 Burpees, sprint 8 x 10 m
    • etc…

 

    • Score = Level plus aditional reps achieved
    • .

 

    • Cool-down/Trigger Ball/Foam Roll/Stretch

 

  • Image – The CrossFit Games 2014 – The Open (Register at wwww.games.crossfit.com)