Trigger/Warm-up/Mobilise/Activate
.
1) Back Squat – Every 90 seconds complete 5 reps at (80% 1RM)
5-5-5-5-5
.
Score = Load
.
then…
.
2) AMRAP the following for 12 min:
Clean (Squat) 70 kg/45 kg 1 min AMRAP
Push […]
M
.
Trigger/Warm-up/Mobilise/Activate
.
WOD
.
1) “Fight Gone Bad”
This is a five-minute round from which a one-minute break is allowed before repeating.
.
3 Round of the following for max reps:
1. Wall-ball: 20 pound ball (9,1kg/6,1kg), 10 ft […]
GW
.
Trigger/Warm-up/Mobilise/Activate
.
1)
A) Snatch Balance 3-3-3 (for max load)
B) Drop Snatch 3-3-3 (for max load)
C) Tall Snatch 3-3-3 (for max load)
D) Snatch 3-3-3 (for max load)
.
Score = Loads for A, B, C & D
.
then…
.
2) INDIVIDUAL EVENT 7 – 2014 Regional Event of the Reebok CrossFit Games (http://games.crossfit.com/workouts/regionals/2014)
.
For time:
64 pull-ups
8 overhead squats, (205 / 135 lb. […]
GWM
.
Trigger/Warm-up/Mobilise/Activate
.
1) Midline March – 2014 Reebok CrossFit Games (http://games.crossfit.com/workouts/games/2014):
3 rounds for time of:
25 GHD sit-ups
50-ft. (15,24 m) handstand walk (must be completed unbroken)
50-ft. (15,24 m) overhead walking lunge (155 / 115 lb. i.e. 70 kg / 52 kg)
.
Score = Time
.
Time Cap 10 min
Scalings:
GHD – Abmat sit-ups
HS walk – Weight transfers HS at wall […]
WM
.
Trigger/Warm-up/Mobilise/Activate
.
1) OHS 3-3-3-3-10 (Count sets when loads >80% of 1RM, except on the last set of 10 reps)
.
Complete every 90 sec’s
.
Score = Load
.
then…
.
2) AMRAP the following for 14 min:
G
.
Trigger/Warm-up/Mobilise/Activate
.
1) 12 min AMRAP:
AMRAP “Cindy” for 8 min:
5 Pull-ups
10 Push-ups
15 Squats….
from min 8-12 AMRAP burpee muscle-up’s.
.
Score = Total Reps for Part A & Part B
.
