• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) Front Squat 
  • 3-3-3 (90% of 1 RM) – NB: if you missed the 1st week, then do 6 sets of 4 on 65%, if you missed the 2nd week then do 6 sets of 6 on 70%, if you missed the 3rd week then do 6 sets of 8 on 70%; if you missed the 4th week then do 6 sets of 10 on 70%, if you missed the 5th week then do 6 sets of 8 on 75%, if you missed the 6th week then do 5 sets of 6 on 80%; if you missed the 7th week then do 4 sets of 4 on 85%.
  • *Rest 3 min between repeats
  • .
  • then…
  • .
  • 2) Climb the following ladder for 7 min:
  • 3 Front Squat (30kg/50 kg)
  • 3 BB Facing Burpees 
  • 6 Front Squat (30kg/50 kg)
  • 6 BB Facing Burpees 
  • 9 Front Squat (30kg/50 kg)
  • 9 BB Facing Burpees 
  • …etc
  • .
  • then…
  • .
  • 3) Complete the following holds:
  • 3 x 20 sec Neutral Hold Rings
  • 3 x 20 sec L-sit (Rings or Parallettes)
  • 3 x 20 sec Front Tuck lever (OR hang tuck)
  • .
  • Score = Time or Time cap plus 1 sec/rep missed
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Women’s Podium at the 2014 Reebok CrossFit Games – 1st Camille, 2nd Annie & 3rd Julie (Image courtesy of CrossFit, Inc.)