- Sign up for The Open – Register for the Reebok CrossFit Games 2014 at https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games.
- Details for Judges and potential Regional Athletes… http://games.crossfit.com/article/details-judges
- Trigger/Warm-up/Mobilise/Activate
- 1) EMOM for 10 min:
- 1 Clean, 2 Split Jerks – alternating legs (75% of 1 RM for Split Jerk/Clean whichever is the weakest)
- (30 sec work; 30 sec compulsory rest)
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- Then…
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- 2) Toes to Bar
- Max Reps – Max Reps – Max Reps
- *60 sec rest between repeats
- .
- Then…
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- 3) Complete 3 Rounds of the following for time:
- 50 SDHP (13 kg /20 kg)
- 50 HR Push-up’s
- Time Cap 12 min
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- Score = Time OR Time Cap plus 1 sec per rep missed
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- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – Rich Froning – CrossFit Games champion 2011, 2012 & 2013 (Image courtesy of CrossFit, Inc.)
