Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) OHS 3-3-3-10 (3’s on 90% 1RM leaving every 2min; Challenge yourself on the 10 – if you do not have an idea on loading, complete on 72,5% 1RM, otherwise increase 2-5 kg from last week)
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Score = Loading on 3’s and Loading on […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) 10 x Skin the Cat
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Score = For Quality
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b) Strict Muscle-up’s – Max Reps x 5 sets
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Score = Reps
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then…
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2) AMRAP the following for 20 min:
100 […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Clean (squat) & Jerk (split) – Take 15 min to find a max double for the day
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EMOM for 5 min – 2 Clean (squat) & Jerk (split) at 80% of max for day
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then…
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2) AMRAP […]
Trigger/Warm-up/Mobilise/Activate
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1) Strict Press 3-3-3-3-3 at 80% 1RM (Leave every 2 min)
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Score = Load
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then…
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2) Triangular Couplet 2015 Reebok CrossFit Games (http://games.crossfit.com/workouts/games)
Complete 15-10-6 of the following for time:
Thruster (165lb/115lb i.e. 74,8kg/52kg)
Bar […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Complete the following for time:
40 Burpee Box Jump Over (61 cm/51 cm)
75 Deadlifts (100 kg / 60 kg OR 60% 1RM)
400 DU’s
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Time Cap = 16 min
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Score = Time or Time cap plus […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Last Man Standing Qualifyer – “The Perfect Storm” (http://www.lms360.co.za/ENTRIES/Online-Qualifiers/index.php/)
Elite:
9 min AMRAP of:
6 X Clean & Jerk (80kg/55kg)
8 X T2B
10 X Wall Balls (10kg/7.5kg)
12 X Box Jumps (30″/24″ i.e. 76,2 cm/61cm)
