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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 […]
MG
Trigger/Warm-up/Mobilise/Activate
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1) Strict Dips
Max Reps – Max Reps – Max Reps
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Rest 1 min between Repeats
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Score = Total Reps
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then…
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2) Complete 21-15-9 of the following triplet for time:
Box Jumps […]
W
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Trigger/Warm-up/Mobilise/Activate
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1a) Climb the following ladder for 7 min:
2 Cleans (Squat) (60 kg / 40 kg)
2 Push Jerks (60 kg / 40 kg)
4 Cleans (Squat) (60 kg / 40 kg)
4 Push Jerks (60 kg / 40 kg)
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Trigger/Warm-up/Mobilise/Activate
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1) THE OPEN OF THE 2015 REEBOK CROSSFIT GAMES – WORKOUT 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Check out the movement standards on http://games.crossfit.com/workouts/the-open
