• Trigger/Warm-up/Mobilise/Activate

 

    • 1a) Re-Test Event 6 of our In-Box Summer Challenge:

 

    • In 4 minutes, athlete finds a 1RM Ground to Overhead with one barbell.
    • *The weight can only be loaded with more weight on each attempt.
    • Score = heaviest lift + 2 longest unbroken sets of pull ups during those 4 minutes (i.e. 2 x max unbroken reps).

 

 

    • Start: The workout begins from a standing position and with the barbell (set up with the starting weight) on the ground, and additional weights to be used next to the barbell.
    • Weight changes: Athlete can pick any starting weight. Changes in weight can only occur in multiples of 5kgs, e.g. the weight has to be 45+kg to count as 45kg, it has to be 50+kg to count as 50kg etc. Weight can only be added, but never reduced (plate changes are fine, but the weight on the next lift must be equal or higher than on the previous one).

 

    • then…

 

    • 1b) Pull ups: During the 4 minutes, athlete is allowed to do as many sets of pull-ups as they want (a set being the number of repetitions performed before coming off the bar). Only the longest 2 sets count and will be added to the score of highest weight lifted.

 

    • Scoring: The score is the maximum weight lifted plus the two longest sets of pull ups performed within the 4 minutes.

 

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

 

  • Featured Image – Dave getting in some hoola hoop practice at the CrossFit East London year end function, for the next hoola hoop AMRAP marathon WOD!