- Featured Video – See the recent highlights videos from each Region at the following links:
- http://games.crossfit.com/video/story-asia
- http://games.crossfit.com/video/story-north-central
- http://games.crossfit.com/video/story-south-east
- http://games.crossfit.com/video/story-central-east
- http://games.crossfit.com/video/story-canada-east
- http://games.crossfit.com/video/story-canada-west
- (CrossFit, Inc)
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- Trigger/Warm-up/Mobilise/Activate
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- 1a) For all those who need to complete the Rxit WOW3, complete this 1st.
- For the full WOW description sere the following link:
- http://www.rxitseries.com/Content/RxIt%20Winter%20Series%202014%20WOW%203.aspx
- *REMEMBER TO PLEASE SUBMIT YOUR SCORES BEFORE 10am TODAY!
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- 1b) “Bear Complex”
- Take 15 min to determine your maximum load on the “Bear Complex”.
- I.e. The Bear Complex consists of – 1 Power Clean, 1 Front Squat, 1 Push Press (take bar to back rack), 1 Back Squat, 1 Push Press (from back rack)
- Scaling – beginners practice 2-3 repeats with substantially lighter loading!
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- Score = Load
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- then…
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- Those who did the Rxit WOW3 please complete 2.
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- 2) EMOM complete the following for 16 minutes:
- Odd Minutes – 2 full “Bear Complexes” on 60% of your maximum load determined above.
- *Each “Bear Complex” constitutes 5 reps so count each portion of the “Bear Complex” for your score.
- Even Minutes – 12 KB Swings (16 kg / 24 kg)
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- Score = Score out of a possible 80 reps (16 repeats of the “Bear Complex”) and 96 KB Swings
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- Cool-down/Trigger Ball/Foam Roll/Stretch
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- Featured Image – The CFEL stand at the Hudson park Primary Festival on Saturday, thanks to Armand, Verena and Chris for helping.
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