• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Back Squat 
  • * 2-2
  • (95% of 1 RM)
  • .
  • then…
  • .
  • 2) Climb the following ladder for 15 minutes: 
  • 4 DU’s
  • 2 Ring Dips (Scaling bar dips / parallette seated dips / push-ups)
  • 8 DU’s
  • 4 Ring Dips (Scaling bar dips / parallette seated dips / push-ups)
  • 12 DU’s
  • 6 Ring Dips (Scaling bar dips / parallette seated dips / push-ups)
  • 16 DU’s
  • 8 Ring Dips (Scaling bar dips / parallette seated dips / push-ups)
  • 20 DU’s
  • 10 Ring Dips (Scaling bar dips / parallette seated dips / push-ups)
  • 24 DU’s
  • 12 Ring Dips (Scaling bar dips / parallette seated dips / push-ups)
  • 28 DU’s
  • 14 Ring Dips (Scaling bar dips / parallette seated dips / push-ups)
  • 30 DU’s
  • 16 Ring Dips (Scaling bar dips / parallette seated dips / push-ups)
  • 34 DU’s
  • 18 Ring Dips (Scaling bar dips / parallette seated dips / push-ups)
  • 38 DU’s
  • 20 Ring Dips (Scaling bar dips / parallette seated dips / push-ups)
  • ETC…
  • .
  • Score = level plus additional reps
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – (Image courtesy of CrossFit, Inc)