MGW

Featured Video – Camilles Move (http://games.crossfit.com/article/camilles-move)

.

Trigger/Warm-up/Mobilise/Activate

.

1) REGIONALS 2014 REEBOK CROSSFIT GAMES – INDIVIDUAL EVENT 4 (http://games.crossfit.com/workouts/regionals):

.

21-15-9-6-3 reps for time of:

Strict handstand push-ups

Front squats, 195 / 125 lb.(88,5 kg / 56,7 kg)

Burpees (BB Facing)

.

Time cap: 20 minutes

.

Notes

This event begins with the athlete on a starting mat. At the call of “3-2-1 … Go!” they move forward, go under the wall and perform 21 strict handstand push-ups, then move to the barbell for 21 front squats, then 21 burpees jumping over the bar. After finishing the burpees they will advance the barbell to the next designated lifting area. They then move back to the wall and start the round of 15s. After the round of 3s, the athlete moves to the finish mat and the workout is complete.

.

Score = Time

.

Compare your results to those of 2012 at (http://games.crossfit.com/leaderboard)

.

then…

.

2) Complete 4 rounds of the following for time:

Row or Run 500 m, straight into…

Rep max set of push-up’s

(Rest 2 min between repeats)

.

Score = Time for each repeat and total push-up’s

.

Featured Image – Annie Thorisdottir on overhead squats, winning the Europe Regional of the 2014 Reebok CrossFit Games (Image Courtesy of CrossFit Inc.)