GW

Trigger/Warm-up/Mobilise/Activate
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1) Turkish Get-up’s – Climbing EMOM…
EMOM 2 TGU (i.e. 1 x L & 1 x R) for 10 min:
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I.e. 20 Reps
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Score = The sum of Load x Reps
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then…
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2) Complete the following for time:
21 Back Squats (60 kg / 40 kg)
21 Pull-up’s
15 Front Squats (60 kg / 40 kg)
15 C2B Pull-up’s
9 OHS (60 kg / 40 kg)
9 Bar Muscle-up’s
6 Thrusters (60 kg / 40 kg)
6 Muscle-up’s (Ring)
3 Clusters (60 kg / 40 kg)
3 Burpee Muscle-up’s (Ring)
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Time Cap = 12 min
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Score = Time OR Time Cap plus 1 sec per Rep Missed
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Scaling:
2) Complete the following for time:
21 Back Squats (Appropriate loading)
21 Ring Rows
15 Front Squats (Appropriate loading)
15 Pull-up’s OR Ring Rows (move feet forward)
9 OHS (Appropriate loading)
9 Pull-up’s OR Ring Rows (move feet forward) AND Bar Dips OR Seated Par. Dips
6 Thrusters (Appropriate loading)
6 Pull-up’s OR Ring Rows (move feet forward) AND Bar Dips OR Seated Par. Dips
3 Clusters (Appropriate loading)
3 Burpees then Pull-up’s OR Ring Rows (move feet forward) AND Bar Dips OR Seated Par. Dips
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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
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Featured Image – Brooke Ence on Sumo Deadlift High Pulls of Event 3, at the California Super Regional this past weekend (Image Courtesy of CrossFit, Inc.)