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

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1) Workout 15.3 (http://games.crossfit.com/workouts/the-open/2015)

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Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots (9,1kg/6,3kg)

100 double-unders

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Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

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Score = Total Reps

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Compare your scores at to those of the 2013 Open at the Reebok CrossFit Games leaderboard at: http://games.crossfit.com/leaderboard

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then…

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2)

EMOM 5 min – 10 Strict Ring Dips

EMOM 5 min – 10 Strict HSPU’s

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Score = Loading & Reps achieved

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EXTRAS WOD:

1) HS Walking – Max distance in 3 min

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Score = Distance

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2) GHD Sit-up 15-15-15

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Score = For Quality

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“LITE” WOD

1) Scaled variant of Workout 15.3 (http://games.crossfit.com/workouts/the-open/2015)

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Complete as many rounds and reps as possible in 14 minutes of:

7 Ring Rows, 7 Dips (seated parrallette/bar banded)

50 PUSH PRESS wall-ball shots (9,1kg/6,3kg) (i.e. No squatting on these WB’s today – push press them)

100 Singles

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Men use 5kg ball to 10 feet, Women use 3kg ball to 9 feet

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Score = Total Reps

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then…

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2)

EMOM 5 min – 7 Push-up’s (Toes/Kneeling)

EMOM 5 min – 7 DBL Strict Press (Load as required)

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Score = Loading & Reps achieved

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Starting my son, Renan at an early age, another couple years and he probably be doing better thrusters than his dad. Also he is taking after his Uncle Dave from his barefoot CrossFit days.