Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) Last Man Standing Qualifyer – “The Perfect Storm” (http://www.lms360.co.za/ENTRIES/Online-Qualifiers/index.php/)

Elite:

9 min AMRAP of:

6 X Clean & Jerk (80kg/55kg)

8 X T2B

10 X Wall Balls (10kg/7.5kg)

12 X Box Jumps (30″/24″ i.e. 76,2 cm/61cm)

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Score = NB – SPLIT TIME AFTER ROUND 1

Score = Total Reps

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Intermediate & Masters  9 MIN AMRAP: 9min

9 min AMRAP of:

6 X Clean & Jerk (65kg/35kg)

8 X T2B

10 X Wall Balls (10kg/5kg)

12 X Box Jumps (24″/20″ i.e. 61cm/51cm)

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Score = NB – SPLIT TIME AFTER ROUND 1

Score = Total Reps

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Beginner  9 MIN AMRAP: 9min

9 min AMRAP of:

6 X Clean & Jerk (40kg/20kg)

8 X Knees above hips

10 X Wall Balls (7,5kg/5kg)

12 X Box Jumps (20″/12″ i.e. 51cm/30,5cm)

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Score = NB – SPLIT TIME AFTER ROUND 1

Score = Total Reps

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then…

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2) OHS 3-3-3-10 (3’s on 85% 1RM leaving every 90 sec; Challenge yourself on the 10 – if you do not have an idea on loading, complete on 70% 1RM, otherwise increase 2-5 kg from last week)

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Score = Loading on 3’s and Loading on 10

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Noah Ohlsen on The Pig 2.0 during the Soccer Chipper at the 2015 Reebok CrossFit Games Team event – Noah placed 8th this year (Image Courtesy of CrossFit, Inc.).