• Trigger/Warm-up/Mobilise/Activate

 

    • Philippines Fundraiser 2014 – $10 (http://www.rxit.co.za/Content/Philippines%20Fundraiser%202014.aspx)

 

    • 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.

 

    • 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).

 

    • 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

 

    • 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.

 

    • 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)

 

    • All scores to be submitted by 23:59pm 12 January 2014 Pacific Time UCT-8

 

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

 

  • Featured Image – Help is required after the Philippines disaster!