Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
RX’ED WOD
.
1) EMOM 10 min – 5 Push Jerk (Start on 65% 1RM, climb as needed)
.
Score = Max load achieved for 5 Reps
.
then…
.
2) Workout 14.4 (http://games.crossfit.com/workouts/the-open/2012)
.
MEN/WOMEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row OR 80 SDHP (20kg/13kg)
50 toes-to-bars
40 wall-ball shots, 9,1kg/6,3 to 10-foot/9-foot target
30 P/cleans, 135 lb.(61kg/43kg)
20 muscle-ups
.
Score = Total Reps
.
Compare your scores at to those of the 2014 Open at the Reebok CrossFit Games leaderboard at: http://games.crossfit.com/leaderboard
.
EXTRAS WOD
.
Strict C2B Pull-up RM-RM-RM-RM
Kipping C2B Pull-up RM
.
Rest 90 sec
.
Score = Total Reps
.
LITE WOD
.
1) EMOM 10 min – 5 Push Press (Start on 65% 1RM, climb as needed)
.
Score = Max load achieved for 5 Reps
.
then…
.
2) Scaled Variant of Workout 14.4 (http://games.crossfit.com/workouts/the-open/2012)
.
MEN/WOMEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
50 SDHP (20kg/13kg)
40 Sit-up’s
30 wall-ball shots, 5kg/3kg to 10-foot target
20 P/cleans, (35kg/20kg)
10 Ring Rows
10 Parallette Dips
.
Score = Total Reps
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image –
