• Trigger/Warm-up/Mobilise/Activate

  • 1) Clean Pull’s
  • *3-3-3-3-3 (100% of your 1 RM for cleans)
  • * Rest precisely 90 sec between repeats

  • 1) Holiday WOD – L-sit (or tuck sit) – 4 min of cumulative holding (place your hands on 2 chairs placed wide enough apart to take your hip width)

  • then…

  • Box & Holiday WOD…

  • 2) Complete the following for time:
  • 50 m sprint on the minute for 5 min (1 – 5 min)
  • 100 m (2 x 50 m) sprint on the minute for 4 min (6 – 9 min)
  • 200 m (4 x 50 m) sprint on the minute for 3 min (10 – 12 min)
  • 400 m (8 x 50 m) sprint every 3 min for 2 repeats (i.e. leave at 12 min and 15 min)
  • 800 m (16 x 50 m) fast (i.e. leave at 18th min)
  • Record the time to complete each rep

  • Score = Sum of run times for each distance (i.e. 50 x 5 min = total time; 100 m x 4 min = total time etc.)

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

  • Featured Image – Epic finish! Graham Holmberg and Chris Spealer fight for the finish line in the “Track Triplet” 2013 Reebok CrossFit Games (Picture courtesy of CrossFit, Inc.)