- Featured video from games.crossfit.com – Rich Froning completing Isabel on 102 kg!!! http://games.crossfit.com/video/rich-fronings-225-lb-isabel
- Trigger/Warm-up/Mobilise/Activate
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- 1) Back Squat
- *8-8-8-8-8
- (75% of your current 1 RM across all sets – if you do not have a 1 RM for Back squat – add 20% to your current Front Squat 1RM)
- .
- then…
- .
- 2) Climb the following ladder for 7 min:
- 3 DU’s
- 3 Box Jumps (61 cm / 51 cm)
- 3 Cleans (squat) (50 kg / 30 kg)
- 6 DU’s
- 6 Box Jumps (61 cm / 51 cm)
- 6 Cleans (squat) (50 kg / 30 kg)
- Score = Time
- .
- then…
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- 3) Complete max rep attempts on (rest precisely 2 min btwn repeats):
- * C2B Pull-up’s
- * Pull-up’s
- Score = sum of scores
- .
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – Zhane deadlift 120kg for reps while Pete supports! (Fittest in Cape Town 2014)