• Trigger/Warm-up/Mobilise/Activate
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  • 1) Complete Amanda, 9-7-5 of the following for time:
  • Muscle-up’s
  • Snatches (41,2 kg / 61 kg)
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  • Scaling for muscle-up’s: 21 – 15 – 9 Pull-up’s and Dips (coach decides on wether rings/parallettes)
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  • Score = Time
  • **Record your benchmark score in your files
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  • then…
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  • 2) Muscle-up’s (Rings)
  • Max Reps – Max Reps – Max Reps – Max Reps – Max Reps
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  • Substition…
  • Pull-up’s Max Reps x 4
  • Dip’s Max Reps x 4
  • .
  • Rest 2 min between repeats
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  • Score = Total Reps (for the substitution, divide your score by 3)
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – Dave and Richard Smith (Right) on “The 50’s” at the at the Africa Regional of the Reebok CrossFit Games (Image courtesy of Reebok SA)