MGW
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Trigger/Warm-up/Mobilise/Activate
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1) Take 10 min to find your maximum Handstand walking
Scaling – Freestanding HS hold time, HS at wall hold time, Piked Push-up hold time
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then…
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2) 12 min AMRAP – Working in teams of 3, […]
GW
Trigger/Warm-up/Mobilise/Activate
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1) Practice bar muscle-up’s or kipping pull-up technique – depending on level of athlete
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2) EMOM (10 min) complete 1 Power Snatch, 1 Snatch, 1 OHS (75% of your 1RM)
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Score = Reps achieved out of a possible 30 […]
M
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Trigger/Warm-up/Mobilise/Activate
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WOD
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1) AMRAP the following for 10 min:
Jog 50 m
3/4 Pace Run 50 m
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Score = Distance covered
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then…
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Tabata (20 s on: 10 s off x 8) […]
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Trigger/Warm-up/Mobilise/Activate
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1) THE OPEN – WORKOUT 15.4 (http://games.crossfit.com/workouts/the-open)
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Complete as many reps as possible in 8 minutes of:
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3 handstand push-ups
3 cleans 84kg/56kg
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
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Etc., adding 3 […]
WM
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Trigger/Warm-up/Mobilise/Activate
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1) OHS Mobility Sequence with Barbell and Stretches (Bar on knees bottom squat hold 10 sec; OH position hold 10 sec, OHS bottom hold 10 sec x 3 sets then…stretch glutes – knee opp shoulder and shin to chest – 10 sec x 2 each; stretch […]
WMG
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Trigger/Warm-up/Mobilise/Activate
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1) Every 90 seconds complete 1 Power Snatch, 1 Hang Snatch, 1 Snatch for 9 min (6 lifts).
Increase your load each set until you fail or lose good form!
I.e. 3 reps per 90 seconds for 9 min
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Score […]
