Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) EMOM 15 min – 3 Power Clean & Push Jerk (65% 1RM)
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Score = Reps achieved out of 45 & Load
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2) LMS Individual Event 1 (http://www.lms360.co.za/QUALIFIED-ATHLETES/2015-Programme-WOD-s/):
ELITE:
80 DU
40 Slam Ball (50kg/30kg) OR Power Cleans
20 DB Thruster (25kgx2/15kgx2)
10 Burpees
5 Ring HSPU’s
.
Time Cap = 11 min
.
Score = Time after Burpees and Time after HSPU (or TC plus 1 sec/rep missed)
.
INTERMEDIATE/MASTERS:
50 DU
40 Slam Ball (30kg/20kg) OR Power Cleans
20 DB Thruster (20kgx2/10kgx2)
10 Burpees
15 Ring Push-up’s
.
Time Cap = 11 min
.
Score = Time after Burpees and Time after HSPU (or TC plus 1 sec/rep missed)
.
BEGINNERS:
80 Singles
40 Slam Ball (20kg/10kg) OR Power Cleans
20 DB Thruster (10kgx2/5kgx2)
10 Burpees
15 Push-up’s
.
Time Cap = 11 min
.
Score = Time after Burpees and Time after HSPU (or TC plus 1 sec/rep missed)
.
Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Are you prepared for the Unknown and the unknowable? Brook Ence on the Peg Board at the 2015 Reebok CrossFit Games!(Image Courtesy of CrossFit, Inc.)
