G

.

Trigger/Warm-up/Mobilise/Activate

.

1) Practice Weighted Pistols/Pistols for 7 min

.

2) AMRAP the following heavy “Mary” for 10 min:

5 Deficit Handstand push-ups (2 x 20 kg bumpers each side)

10 1-legged squats (24 kg / 16 kg)

15 C2B Pull-ups

.

Score = Reps

.

then…

.

3) Gymnastics:

a) Legless Rope Climbs (4 m)  3 ascents (10 kg/ 5 kg) –  3 ascents (5 kg/ 2,5 kg) – 3 ascents (2,5 kg / 1 kg) (Or scale appropriately – leg assisted; leg rope pull-up’s; rope pull-ups; from lying to standing rope climb; rope rows)

.

Record Loads

.

b) GHR (weighted) 10-10-10

.

Score = Loads

.

Scaling/Substitution – Hallow arches (25-50 x 3)

.

c) Box Jump 5 – 5 – 5 for height

.

Score = 5 RM Height

.

Rest 90 sec between repeats between all sets

.

Cool-down/Trigger Ball/Foam Roll/Stretch

.

Featured Image – The Regionals of the Reebok CrossFit Games start this Friday….for full details see http://games.crossfit.com/ (Image courtesy of CrossFit, Inc).