• Trigger/Warm-up/Mobilise/Activate
  • Re-Test Event 3 of the “IN-BOX SUMMER CHALLENGE”…
  • RxIt Summer Series 2013 – Workout Of The Week 1 For Rx (Elite)
  • There are two seperate scoring opportunies in week 1. The first event is 3 max efforts of elevated hand stand push ups. This is followed by a 1min break. The second event is 5 rounds of 10 Snatches And 10 Bar Jumping Burpees. Each event is scored seperately.
  • RxIt Summer Series 2013 – Workout Of The Week 1 For Scaled
  • There are two seperate scoring opportunies in week 1. The first event is 3 max efforts of ring dips for men and ring push ups for women. This is followed by a 1min break. The second event is 5 rounds of 10 Power Snatches And 10 Bar Jumping Burpees. Each event is scored seperately.
  • MEN Event 1 – 3 Times Max Ring Dips
  • *The athlete has 5 minutes to complete Event 1.
  • *3 x Maximum effort rounds.
  • *Ring dips, ring height from the floor to the bottom of the rings minimum 130cm.
  • SCORE: Combined reps of 3 max efforts
  • 1 Minute transition to Event 2
  • WOMEN Event 1 – 3 Times Max Ring Push Ups
  • *The athlete has 5 minutes to complete Event 1.
  • *3 x Maximum effort rounds.
  • *Ring push ups, Ring height from the floor to the bottom of the rings 15cm.
  • SCORE: Combined reps of 3 max efforts
  • 1 Minute transition to Event 2
  • Event 2 – 5 Rounds of Power Snatch And Bar Jumping Burpees
  • 5 Rounds for time of:
  • *10 Power Snatch, Men 40kg / Women 25kg
  • *10 Lateral Bar Jumping Burpees
  • 7 minute time cap
  • SCORE: TIME (each rep not completed carries a 1 second time penalty)
  • For the full workout description please see – http://www.rxit.co.za/Content/RxIt%20Summer%20Series%20WOW%201%20Scaled.aspx
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  • ONLY Elite Athletes Registered for RX’ed division:
  • Event 1 – 3 Times Max Elevated Handstand Push ups
  • *The athlete has 5 minutes to complete Event 1.
  • *3 x Maximum effort rounds.
  • *Men bumper plates minimum height of 16cm and women bumper plate minimum height of 8cm. Plates 30cm apart.
  • SCORE: Combined reps of 3 max efforts
  • 1 Minute transition to Event 2
  • Event 2 – 5 Rounds of Snatch And Bar Jumping Burpees
  • 5 Rounds for time of:
  • *10 Snatch (Full movement), Men 60kg / Women 40kg.
  • *10 Lateral Bar Jumping Burpees.
  • *7 minute time cap.
  • SCORE: TIME (each rep not completed carries a 1 second time penalty)
  • For full workout description details please see: http://www.rxit.co.za/Content/RxIt%20Summer%20Series%20WOW%201%20Rx.aspx
  • If you missed any of the Re-testing on Events 1 or 2, then complete 1 of these today!
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • Featured Image – Leroy was all thumbs up during Saturday’s Team WOD!  Inc.)