• Trigger/Warm-up/Mobilise/Activate

 

    • 1) Back Squat
    • *10-10-10-10 (Complete this on the same weight as you completed the 4 x 10 Front squats on Wednesday i.e. 80% of FS 1 RM – see 15 Nov 13)
    • *Rest 90 sec between repeats
    • then…

 

    • 2) Complete the following for time:

 

    • 15 Power Clean (70kg / 49 kg)
    • Run 100 m
    • 12 Power Clean (70kg / 49 kg)
    • Run 200 m
    • 9 Power Clean (70kg / 49 kg)
    • Run 300 m
    • 6 Power Clean (70kg / 49 kg)
    • Run 400 m

 

    • Time Cap 12 min

 

    • Score = Time OR Time plus 1 sec per rep missed
    • then…

 

    • 3) Buy-out – 1 Min cumulative tuck front lever hold

 

    • Cool-down/Trigger Ball/Foam Roll/Stretch

 

  • Featured Image – Today’s Reebok CrossFit Games (i.e. 2013) – “Naughty Nacy” (Image courtesy of CrossFit, Inc.)