• Trigger/Warm-up/Mobilise/Activate
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  • 1) EMOM complete 10 m of HS Walking for 10 min 
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  • *Scaling Practice HS holds at wall with slight weight transfer from L to R – 20 transfers per min. Further scaling – complete opposite hip touches from a push-up position (20 per min).
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  • Score = Distance achieved out of 100 m
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  • then…
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  • 2) Complete the following for time: 
  • 10 Power Cleans (45 kg / 80 kg or scaling – 70% of 1RM)
  • …straight into…
  • 21 SDHP (35 kg / 60 kg or scaling – 50% of 1RM Power Clean)
  • 200 m Run
  • 15 SDHP (35 kg / 60 kg or scaling – 50% of 1RM Power Clean)
  • 400 m Run
  • 9 SDHP (35 kg / 60 kg or scaling – 50% of 1RM Power Clean)
  • 600 m Run…
  • …straight into…
  • 10 Power Cleans (45 kg / 80 kg)
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  • Time Cap = 20 min
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  • Score = Time or Time Cap plus 1 sec/rep missed (on the run 20 m = 1 rep)
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – The Reebok CrossFit Games commence next week Wednesday! Following all the action at http://games.crossfit.com

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