• Trigger/Warm-up/Mobilise/Activate
  • 1) “Fight Gone Bad!” – 3 round variation:
  • Complete each exercise in 1 minute (there are 5 stations). One round is five minutes (1 min per station)
  • NB – after round 1, rest 1 min before starting the second round of the same exercises.
  • The stations are:
  • 1.    Wall-ball: 9.07kg (20lb)/ 6.8kg (15lb)  ball, 3.048m (10ft) / 2.74m (9ft) target (AMRAP)
  • 2.    Sumo deadlift high-pull (SDHP): 35 kg (AMRAP)
  • 3.    Box Jump: 20″ / 50.8cm box (AMRAP)
  • 4.    Push-press: 35kg (AMRAP)
  • 5.    Row: calories (Calories)
  • The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point
  •  Score = Total Reps + Calories (if Rowed)
  • then…
  • 2) In 5 min complete 2 maximal Pull-up attempts (You cannot rest while hanging! Once you drop off the bar your attempt is over)
  • Score = sum of 2 max rep attempts
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • Featured Image – Camille on the Clean & Jerk ladder – 2013 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)