- 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.)