- 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.)