Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1 Bar Muscle-up drills (specific strength & technique work):
a) Hips to bar drill (straight arm pull) 5 x 3 reps
b) Feet on wall muscle-up drill 3 x 3 reps
* Scaling – deload using bands!
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Score = For Quality (Note Successfull reps on b.)
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then…
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2)Complete the following “Sprint Chipper” for time:
21 Strict Deficit HSPU’s (15 cm/9,7 cm)
15 Overhead Squat (100 kg / 70 kg or 70% 1RM)
9 Burpee Box Jump Over (76 cm/61 cm) – Box Facing Burpees!
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TC = 6 min
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Score = Time or Time Cap plus 1 sec/rep missed
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Scaling:
Strict Deficit HSPU’s – Strict HSPU/Strict Piked/Strict in Elastic Jacket
Overhead Squat – Reduced loading (70% 1RM)
Burpee Box Jump Over – Reduced Height / BB Facing
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Jon Pera (left) and Tyson Takasaki (right) on Dumbell Snatches at the 2015 Reebok CrossFit Games (Image & facts courtesy of CrossFit, Inc.)