Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 6×4 (65% 1RM – Wk1)
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Score = Load.
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then…
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LMS Individual Event 2 (http://www.lms360.co.za/QUALIFIED-ATHLETES/2015-Programme-WOD-s/):
ELITE:
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Complete the following for time:
7 Deadlift (150kg/90kg)
7 Burpee Box Jump Over (76cm/61cm)
7 DB Alt. Snatch (35kg/20kg)
7 KB Swing (32kg/24kg)
7 Bar Muscle-up
7 T2B
14 Cal Row
AND repeat in reverse after the Row!
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Time Cap = 7 min
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Score = Time or TC plus 1 sec/rep missed
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INTERMEDIATE/MASTERS:
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Complete the following for time:
7 Deadlift (110kg/70kg)
7 Burpee Box Jump Over (61cm/51cm)
7 DB Alt. Snatch (25kg/15kg)
7 KB Swing (24kg/16kg)
7 C2B Pull-up’s
7 T2B
14 Cal Row
AND repeat in reverse after the Row!
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Time Cap = 7 min
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Score = Time or TC plus 1 sec/rep missed
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BEGINNER:
Complete the following for time:
7 Deadlift (90kg/45kg)
7 BB Facing Burpees
7 DB Alt. Snatch (15kg/10kg)
7 KB Swing (20 kg/12kg)
7 HR Push-up’s
7 Sit-up’s
14 Cal Row
AND repeat in reverse after the Row!
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Time Cap = 7 min
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Score = Time or TC plus 1 sec/rep missed
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Camille Leblanc-Bazinet at the 2015 Reebok CrossFit Games Team event (Image Courtesy of CrossFit, Inc.).