- 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)