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.).