- Trigger/Warm-up/Mobilise/Activate
- For all those who did not complete yesterday’s WOD – please complete today! This is the 3rd of our “In-Box Summer Challenge Events”
- Click here for yesterday’s WOD (Event 3) – http://crossfiteastlondon.co.za/workout-of-the-day-wod-wed-30-oct-2013/
- OR
- If you still need to complete Tuesday’s WOD (Event 2) – http://crossfiteastlondon.co.za/workout-of-the-day-wod-tues-29-oct-2013/
- OR
- If you did not complete the 1st Event of our “In-Box” Summer Challenge then please complete it today –
- i.e. Front Squat – determine your new 1RM
- OR if you have completed all of the above then…
- Event 4:
- Take 10 min to determine the maximum time you can be in a free handstand position for (i.e. you can move arround or hold the position)
- Time how long you can stand on your hands on the floor (HS or HS walk) without any part of your body being in contact with the floor/any object (i.e. wall/box etc).
- Event 5:
- In 5 min – Find your maximum L-sit time (scaled – Tuck sit time)
- Criteria – place bumpers at a height of 5 cm below the height of the top of the parallette’s. Start with your heels of your feet above the bumpers. Knees are allowed to bend slightly or the legs can be kept straight. Time starts, hold the L-sit position. Time stops as your heels touch the bumpers. Tuck sit – when the top of knee cap falls below hip crease it marks the end of the hold time.
- Unlimited attempts in 5 min allowed!
- then…
- Complete 3 Rounds of:
- * 500 m Row
- * 50 Box Jumps (61 cm/51 cm )
- Score = Time
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – Eva (Algoa CrossFit) on the Zercher Hold at the United We Stand Games 2013.
