• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) Practice OHS and load up to 85% of your max (10 min).
  • .
  • Then…
  • .
  • 1b) Reebok CrossFit Games Event – Overhead Squat:
  • Take 3 attempts to determine your 1RM OHS
  • .
  • Score = Max successful load
  • .
  • then…
  • .
  • 2) EMOM complete the following Barbell Complex for 15 min (load with 50% of your snatch 1RM):
  • 1 Segmented Snatch Deadlift (1 sec Pause at knees & pocket position & hips)
  • 1 High Hang Power Snatch
  • 1 Snatch Balance
  • 1 Snatch
  • 1 OHS
  • .
  • Score = Score achieved out of a possible 75 reps
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Men awaiting the Zig-Zag sprint event at the 2013 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)