WM

.

Trigger/Warm-up/Mobilise/Activate

.

1) Clean (squat) – Push Jerk – Split Jerk

1,1,1 – 1,1,1 – 1,1,1 – 1,1,1 – 1,1,1

(i.e. 1 rep each per set – repeat 5 times)

* Last completed 11 Sept.

* Aim to work up to 80 – 85% of your 1RM Clean & Split Jerk OR Aim to increase your load by 2-5 kg from 11 Sept 14.

* Beginners work to a max of 70% if you have a 1RM otherwise work up to a comfortable but safe heavy load.

.

then…

.

2) Complete the following for time:

Run 500 m

15 Clean (Power) and Jerk (Push) (40 kg / 60 kg or on 60% of 1 RM)

100 DU’s

12 Clean (Power) and Jerk (Push) (40 kg / 60 kg or on 60% of 1 RM)

75 DU’s

9 Clean (Power) and Jerk (Push) (40 kg / 60 kg or on 60% of 1 RM)

50 DU’s

Run 500 m

.

Time Cap = 15 min

.

Score = Time OR Time Cap plus 1 sec/rep missed

.

3) UWS Athletes practice pistols – 10 min

.

Cool-down/Trigger Ball/Foam Roll/Stretch

.

Featured Image & Quote – “The CrossFit Games has such a big mental part to it, the difference between the top 10 or top five in the Games is not so much physical as I think it is who is mentally stronger over the weekend.”

— Ben Smith, six-time CrossFit Games competitor at the 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)