- 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.)