G
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Trigger/Warm-up/Mobilise/Activate
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1) Determine your Max hold time for the following:
Front tuck lever
Rear tuck lever
Tuck planche – Parallettes
L-sit – Parallettes
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Score = Sum of Max Hold times
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2) Complete 3 sets of […]
WM
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Trigger/Warm-up/Mobilise/Activate
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1a) Push Press – Push Jerk – Split Jerk
3-3-3-3-3 (i.e. 1 rep of each per set)
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Score = Load (Beginners and Novices – choose a load that is challenging but with which you can maintain good form)
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then…
WMG
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Trigger/Warm-up/Mobilise/Activate
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1) 1 & 1/4 Front Squat 5-5-5-5-5 (75% of your 1 RM Clean) (Or if you missed last week Tues – 70%)
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then…
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2) Complete the following AMRAP for 20 min:
1 min AMRAP OHS (40 kg […]
MG
Trigger/Warm-up/Mobilise/Activate
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1) Complete 50 Strict HSPU’s for time
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Scaling – Strict HSPU’s with an elastic jacket OR Piked Push-up’s (NO kipping allowed)
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Score = Time
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2) Complete 100 HR Push-ups for time
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Scaling – ladies […]
Featured article: “CROSSFIT GAMES PRIZE PURSE GROWS IN 2015” http://games.crossfit.com/article/crossfit-games-prize-purse-grows-2015
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Trigger/Warm-up/Mobilise/Activate
.
1
a) High Hang Snatch – Take 10 min to work up to a heavy single (Not neccessarily a 1RM) i.e. 1-1-1-1-1-1
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b) EMOM – Complete 1 snatch at […]
M
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Trigger/Warm-up/Mobilise/Activate
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1) EMOM complete the following for 10 min:
Even Min – 10 BB Facing Burpees
Odd Min – 40 DU’s
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Score = Score out of a possible 50 BB Facing burpees and 200 DU’s
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