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- Trigger/Warm-up/Mobilise/Activate
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- Philippines Fundraiser 2014 – $10 (http://www.rxit.co.za/Content/Philippines%20Fundraiser%202014.aspx)
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- WOD 1 – TOTALS
- – Oly total = snatch + clean and jerk
- – CrossFit total = squat + military (strict) press + deadlift
- Each lift is a scoring opportunity as well as the 2 different totals.
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- WOD 2 – LOAD
- – AMRAP 15min
- – Men weight options: 40kg / 50kg / 60kg
- – Women weight options: 25kg / 30kg / 40kg
- – 10 x front rack walking lunge
- – 10 x floor press
- – 10 x power clean
- – Buy in to next round is 20 box jumps 24/20″
- The score must be recorded as total load (reps * weight).
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- WOD 3 – CHIPPER
- – 30min time cap
- – 21 wall balls 10/7kg
- – 21 t2b
- – 15 wall balls 10/7kg
- – 15 t2b
- – 9 wall balls 10/7kg
- – 9 t2b
- – 400m run
- – 21 kb swings 24/16kg
- – 21 pull ups
- – 15 kb swings 24/16kg
- – 15 pull ups
- – 9 kb swings 24/16kg
- – 9 pull ups
- – 400m run
- – 21 deadlifts 100/60kg
- – 21 burpees
- – 15 deadlifts 100/60kg
- – 15 burpees
- – 9 deadlifts 100/60kg
- – 9 burpees
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- Ensure to record the start and end time of each 21,15,9 couplet. Each will be a separate scoring opportunity. Also record the overall time as it too is a scoring opportunity.
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- SCORING
- There are 12 scoring opportunities. Each will be entered as separate scores and on the leaderboard.
- Score 1 – 1RM Clean and Jerk
- Score 2 – 1RM Snatch
- Score 3 – Oly Total
- Score 4 – 1RM Squat
- Score 5 – 1RM Strict Press
- Score 6 – 1RM Deadlift
- Score 7 – CrossFit Total
- Score 8 – WOD 2 (load – 15min AMRAP)
- Score 9 – 21,15,9 WB 10/7kg + T2B
- Score 10 – 21,15,9 KB Swings 24/16kg + Pull Ups
- Score 11 – 21,15,9 Deadlifts 100/60kg + Burpees
- Score 12 – WOD 3 (total time – 30min cap)
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- All scores to be submitted by 23:59pm 12 January 2014 Pacific Time UCT-8
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- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – Help is required after the Philippines disaster!