• Sign up for The Open – Register for the Reebok CrossFit Games 2014 at https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games.

 

    • Details for Judges and potential Regional Athletes… http://games.crossfit.com/article/details-judges

 

    • Trigger/Warm-up/Mobilise/Activate

 

    • Complete the following 2 exercises in a couplet, resting 90 sec’s between Front squat and Strict Press efforts:
    • 1a) Front Squat
    • *4-4-4-4
    • (85% of your 1 RM across all sets)
    • 1b) Press (strict)
    • *4-4-4-4
    • (85% of your 1 RM across all sets)
    • .

 

    • then…
    • .

 

    • Complete the following for time:
    • 30 Power Cleans (42 kg / 61 kg)
    • 30 Push Jerks (42 kg / 61 kg)
    • 30 Deadlifts (42 kg / 61 kg)
    • Time cap 10 min
    • .

 

    • Score = Time OR Time Cap plus 1 sec per rep missed
    • .

 

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

 

  • Featured Image – The Open 13.3 build-up – Annie Thorisdottir (Image courtesy of CrossFit, Inc.)