• Trigger/Warm-up/Mobilise/Activate

 

    • 1a) Clean (squat) and Split Jerk (similar to 18 Nov for loading purposes)
    • *1,4 – 1,4 – 1,4 – 1,4 – 1,4 – 1,4
    • (80% of 1 RM across all sets) 
    • 90 sec of rest between sets
    •  

 

    • then…

 

    • 2) Climb the following ladder for 3 min (go all out – do not strategise)
    • *3 Clean & Jerk (i.e. push) (60 kg / 42 kg)
    • *3 DU’s
    • *6 Clean & Jerk (60 kg / 42 kg)
    • *6 DU’s
    • *9 Clean & Jerk (60 kg / 42 kg)
    • *9 DU’s
    • *12 Clean & Jerk (60 kg / 42 kg)
    • *12 DU’s
    • etc…

 

    • Rest 3 min

 

    • Repeat Climbing the above ladder for 3 min (try beat your score)

 

    • Score = Reps (1st ladder); Reps (2nd ladder) 

 

    • 3) Buy-out: 
    • *1 min HS Hold/walk

 

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

 

  • Featured Image – Dan Bailey on the Sprint Chipper – Medicine ball GHD at the 2013 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)