• M
  • .
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1)  Front Squat 
  • * Find your new 1RM! 
  • NB: if you missed the 1st week, then do 6 sets of 4 on 65%, if you missed the 2nd week then do 6 sets of 6 on 70%, if you missed the 3rd week then do 6 sets of 8 on 70%; if you missed the 4th week then do 6 sets of 10 on 70%, if you missed the 5th week then do 6 sets of 8 on 75%, if you missed the 6th week then do 5 sets of 6 on 80%; if you missed the 7th week then do 4 sets of 4 on 85%; if you missed last week then do 3 sets of 3 on 90%; if you missed last week do 2 sets of 2 reps on 95%.
  • *Rest 3 min between repeats
  • .
  • Be sure to warm-up adequately – use the following as a warm-up guideline:
  • 4 reps on 55% 1RM
  • 3 reps on 70% 1RM
  • 2 reps on 80% 1RM
  • 1 rep on 90% 1RM
  • Test – 2,5 – 5 kg above 1RM; if successful try another 2,5 – 5kg above that. Don’t be greedy, ensure great form, be safe!
  • .
  • then…
  • .
  • 2) EMOM for 20 min complete the following:
  • Odd min’s – Run 200 m 
  • Even min’s – AMRAP KB swings (16 kg / 24 kg)
  • .
  • * If you do not complete the 200 m in that given minute, finish the 200 m and rest the remainder of the even min (i.e. do not do any KB swings).
  • .
  • Score = meters achieved out of a possible 2000 m and total reps achieved on KB Swings
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – CrossFit Falun in the Team competition, pulling “Big Bob”, at the 2014 Reebok CrossFit Games!