Foam Roll/Trigger/Warm-up/Mobilise/Activate
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If you did not test your 1RM Back Squat then do today:
1a) OHS – Take 10 min to find a new 1RM.
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Score = Load
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Warm-up:
90-100% 1 RM: 5 @ 40-50%; 3 @ 60%; 1 @ 75%; 1 @ 85%
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1b) Take 5 min to find your 10RM OHS
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then…
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Score = Load
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2) LMS Individual Event 3 (http://www.lms360.co.za/QUALIFIED-ATHLETES/2015-Programme-WOD-s/):
ELITE:
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Complete the following for time:
12 Power Snatch (50kg/35kg)
2x10m Shuttle Sprint
1x10m Tyre Carry (100kg/70kg)
9 Power Snatch (60kg/40kg)
2x10m Shuttle Sprint
1x10m Tyre Carry (100kg/70kg)
6 Snatch (squat) (70kg/45kg)
2x10m Shuttle Sprint
1x10m Tyre Carry (100kg/70kg)
3 Snatch (squat) (80kg/50kg)
Tyre Carry back to finish line (1x30m) (100kg/70kg)
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* If no tyres – Replace tyre carry w a BB Carry on the last snatch weight used!
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Time Cap = 15 min
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Score = Time or TC plus 1 sec/rep missed (split time taken after 2nd tyre carry)
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INTERMEDIATE/MASTERS:
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Complete the following for time:
12 Power/Squat Snatch (40kg/20kg)
2x10m Shuttle Sprint
1x10m Tyre Carry (90kg/60kg)
9 Power Snatch (50kg/25kg)
2x10m Shuttle Sprint
1x10m Tyre Carry (90kg/60kg)
6 Snatch (squat) (60kg/30kg)
2x10m Shuttle Sprint
1x10m Tyre Carry (90kg/60kg)
3 Snatch (squat) (65kg/35kg)
Tyre Carry back to finish line (1x30m) (90kg/60kg)
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* If no tyres – Replace tyre carry w a BB Carry on the last snatch weight used!
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Time Cap = 15 min
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Score = Time or TC plus 1 sec/rep missed (split time taken after 2nd tyre carry)
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BEGINNERS:
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Complete the following for time:
12 Power/Squat Snatch (20kg/15kg)
2x10m Shuttle Sprint
1x10m Tyre Carry (70kg/40kg)
9 Power Snatch (30kg/17kg)
2x10m Shuttle Sprint
1x10m Tyre Carry (70kg/40kg)
6 Snatch (squat) (35kg/19kg)
2x10m Shuttle Sprint
1x10m Tyre Carry (70kg/40kg)
3 Snatch (squat) (40kg/25kg)
Tyre Carry back to finish line (1x30m) (70kg/40kg)
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* If no tyres – Replace tyre carry w a BB Carry on the last snatch weight used!
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Time Cap = 15 min
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Score = Time or TC plus 1 sec/rep missed (split time taken after 2nd tyre carry).
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image & Fact – Lindy Barber was the only woman to finish Sprint Course 1 and Sprint Course 2, back-to-back events spanning the length of the soccer field, in less than 20 seconds each.
Barber played Division 1 soccer at the University of Dayton and currently coaches at Four Barrel Crossfit in New Albany, Indiana.2015 Reebok CrossFit Games (Image & facts courtesy of CrossFit, Inc.)
