GW
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Trigger/Warm-up/Mobilise/Activate
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1) Complete 15-12-9 of the following for time:
Bar Muscle-up
Snatch (Squat) (61 kg/ 43 kg)
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Time Cap = 12 min
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Score = Time or Time Cap plus 1 sec/rep missed
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Scaling:
Complete […]
M
Trigger/Warm-up/Mobilise/Activate
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1) Back Squat – Every 90 seconds complete 3 reps at (90% 1RM)
3-3-3-3-3
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Score = Load
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2) Complete 27-21-15-9 (i.e. similar to 15,3 from The Open, but start with Thrusters 1st! NB – must stick to time cap!)
G
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Trigger/Warm-up/Mobilise/Activate
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1a) Practice HS Holds
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Scaling – Tripod hold (10 sec)/Headstand/Elastic Jacket HS
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Score = Max Hold Time
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2) Strict HSPU’s for max depth (wether deficit or raised)
5-5-5-5-5
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Scaling […]
WM
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Trigger/Warm-up/Mobilise/Activate
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1) Muscle-up’s:
Max Strict M-up’s – Max Reps x 3
Max Kipping M-up’s – Max Reps x 3
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*If you do not achieve a minimum of 18 reps over the 6 sets, continue with sets until you achieve […]
WMG
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Trigger/Warm-up/Mobilise/Activate
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1) Deadlift 5-5-5-5-5 (80% 1RM)
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Score = Load
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then…
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2) SPRINT CHIPPER 2012 Reebok CrossFit Games (http://games.crossfit.com/workouts/games/2013). Complete the following for time:
21 MB GHD sit-ups (14lb / 10lb i.e. 6,3 kg/4,5kg)
Trigger/Warm-up/Mobilise/Activate
.
1) Strict Press – Every 90 seconds complete 5 reps at (80% 1RM)
5-5-5-5-5
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Score = Load
.
then…
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2) Complete the following for time:
10 Muscle-up’s
Run 200 m
20 Strict HSPU’s
Run […]
