- 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)