- Sign up for The Open – Register for the Reebok CrossFit Games 2014 at https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games.
- Details for Judges and potential Regional Athletes… http://games.crossfit.com/article/details-judges
- Trigger/Warm-up/Mobilise/Activate
- 1) Back Squat
- *4-4-4-4
- (85% of your current 1 RM across all sets – if you do not have a 1 RM for Back squat – add 20% to your currnt Front Squat 1RM)
- .
- then…
- .
- 1b) Complete the following for triplet for time:
- 21 Cleans (squat) 50 kg
- 42 DU’s
- 21 Pull-up’s
- 15 Cleans (squat) 50 kg
- 30 DU’s
- 15 Pull-up’s
- 9 Cleans (squat) 50 kg
- 18 DU’s
- 9 Pull-up’s
- Time cap 15 min
- .
- Score = Time or Time Cap plus 1 sec per rep missed
- .
- Cool-down/Trigger Ball/Foam Roll/Stretch
- .
- Featured Image – Jason Khalipa, Aja Barto and Dave Levey before the HSPU/Medicine Ball clean event at the 2012 Reebok CrossFit Games(Image courtesy of CrossFit, Inc.)
