• Last week to sign-up for the Open!

  • 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

  • 1) Find your new 1 RM for:
  • 1a) Front Squat

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  • then…

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  • 1b) Press (strict)
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  • then…
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  • 2) DU’s
  • Max Rep’s in 1 min x 3
  • Rest 60 sec’s between repeats!

  • Score = Total Reps

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  • 3) Mobilise – focus on your weaknesses!

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

  • Featured Image – Jonty completing his Birthday burpees last week Wednesday (Algoa CrossFit)