.
Trigger/Warm-up/Mobilise/Activate
.
1) AMRAP the following for 10 min:
5 Rope Climbs (Leg Assisted)
10 Strict Deficit HSPU (11,3 cm / 7,5 cm)
15 Toes to Bar
.
Score = Total Reps
.
Scaling:
AMRAP the following for 10 min:
5 Rope Pull-up’s (leg assisted)/Rope Rows (Leg Assisted)
10 Piked HSPU/Push-up’s/Ladies Push-up’s
15 Knees up / Ab mat sit-up’s
.
Score = Total Reps
.
4) Gymnastics:
a) L-sit / Tuck Sit – 3 x 20 sec
b) Tuck Front lever / Hanging knees up with lat activation – 3 x 10 sec
c) Tuck Rear lever / Kneeling Rear Lever hold – 3 x 10 sec
d) Side Bridge (X-bridge/Normal/Kneeling) – 30 sec x 3 each
e) Handstand Walk – 50 m for time (Scaling – 100 hip touches for time)
.
*Rest 30 sec btwn repeats
.
Score = A to c for quality and (d) for Time
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Unfortunately Julie Fouche suffered an event ending injury on Event 3 at the Central
Regional of the Reebok CrossFit Games. You’re an inspiration Julie! (Image courtesy of CrossFit, Inc.)