G
.
Trigger/Warm-up/Mobilise/Activate
.
1a) Practice HS Holds
.
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
.
Scaling […]
WM
.
Trigger/Warm-up/Mobilise/Activate
.
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
.
Trigger/Warm-up/Mobilise/Activate
.
1) Deadlift 5-5-5-5-5 (80% 1RM)
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Score = Load
.
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
.
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 […]
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…
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2) AMRAP the following for 12 min:
Clean (Squat) 70 kg/45 kg 1 min AMRAP
Push […]
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)
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Score = Loads for A, B, C & D
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then…
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2) INDIVIDUAL EVENT 7 – 2014 Regional Event of the Reebok CrossFit Games (http://games.crossfit.com/workouts/regionals/2014)
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For time:
64 pull-ups
8 overhead squats, (205 / 135 lb. […]
