• Trigger/Warm-up/Mobilise/Activate
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  • 1) Complete the following for Quality:
  • 1a) 10 reps of front tuck lever 5 sec, to skin the cat, rear tuck lever 5 sec (Scaling – knee lift from a hanging position and a kneeling rear lever bearing as much weight as possible)
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  • 1b) 10 reps of neutral hold 10 sec, L-sit 10 sec (Scaling – complete this on a dip’s bar. Tuck sitting can replace L-sitting. For further scaling use parallettes with 1/2 feet on the floor)
  • Rest 20 sec between repeats
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  • then…
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  • AMRAP the following for 15 min:
  • 10 m HS Walk (everytime you come down or rest within the 10 m length complete a penalty of 2 HR burpees before continuing)
  • 10 Alternating Pistols
  • 10 T2B
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  • Scaling – HS walk (or 15 hand lifts HS at wall / 15 same side hip touches from Push-up position with feet on 50 cm box – if you stop during the 15 reps then you also have a 2 HR Burpee penalty)
  • Scaling – T2B (lift your knees only as high as you can maintain your rythm)
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  • Score = Total Reps (30 reps/round)
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – Kenny Leverich on “Thick ‘n Quick” at the Reebok CrossFit Games 2014 (Image courtesy of CrossFit Inc.)