• G
  • .
  • Trigger/Warm-up/Mobilise/Activate 
  • .
  • Complete the following (coach chooses apparatus of dips bar/parallettes/rings):
  • 1) 1 min cumulative L-sit (Scaling – 1 legged L-sit / Tuck sit / 1 foot on floor tuck sit)
  • 2) 1 min cumulative tuck planche (Scaling – flat back vs tuck / degree of inclination / 1 foot on floor) 
  • 3) 1 min neutral hold (Scaling – reduce load w feet in contact w floor)
  • 4) 1 min Front Lever hold (Scaling – tuck hold from a hanging position)
  • 5) 1 min Rear Lever hold (Scaling – kneeling front lever hold – apply downward pressure on rings)
  • *Quality over time on this – Record your time as a guide for how long this takes you. 
  • .
  • Then…
  • .
  • 2) Complete the following for time:
  • 100 Burpee Deck Squats
  • * 1 rep consists of – start standing, squat down and sit on floor, roll onto your back and aggressively situp, squat up and stand upright (ankles, knees, hips, shlders in a straight line when viewed from the side), then proceed to complete a HR burpee but without the jump)
  • .
  • Time Cap 15 min
  • .
  • Score = Time or Time Cap plus 1 sec/rep missed 
  • .
  • 3) Complete the following for time:
  • 50 Pull-up’s
  • .
  • Time Cap 5 min
  • .
  • Score = Time or Time Cap plus 1 sec/rep missed
  • .
  • Featured Image – Julie Fouche (3rd place Overall) at the Reebok CrossFit Games 2014 (Image courtesy of CrossFit, Inc.)