G
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Trigger/Warm-up/Mobilise/Activate
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1) Practice HS walking for 10 min
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Scaling:
Practice –
a) BALANCE – Tripod headstand; Headstands, Piked hold, Elastic Jacket HS at wall (coach chooses appropriate level)
b) STRENGTH – Complete 3 sets of max reps push-up’s or […]
WM
Trigger/Warm-up/Mobilise/Activate
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1) Tabata
a) DU’s (Scaling – Singles)
b) Neutral hold on rings (Scaling – on bar or rings with a band connecting them for stability)
c) DU’s (Scaling – Singles)
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Score = Lowest Scores for a, b & c respectively
WMG
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Trigger/Warm-up/Mobilise/Activate
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1) EMOM for 14 min:
Odd min’s: complete 7 m Front Rack walking lunge (60 kg/40 kg)
Even min’s: complete 10 KB Swings on a heavy load (i.e. 32 kg – 48 kg / 20 kg – 32 kg)
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MG
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Trigger/Warm-up/Mobilise/Activate
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1) DOWN & BACK CHIPPER (2014 Masters Reebok CrossFit Games event) – http://games.crossfit.com/workouts/games/2014
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For time:
50 box jumps (24 / 20 in. i.e. 61 cm / 51 cm)
25 toes-to-bars
50 wall-ball shots (20 / 14 […]
W
Trigger/Warm-up/Mobilise/Activate
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1) Take 15 min to find the max load on the following complex:
1 High Hang Clean
1 Hang Clean
1 Clean
1 Push Press
1 Push Jerk
1 Split Jerk
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Score = Max Load
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M
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Trigger/Warm-up/Mobilise/Activate
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1) Back Squat
10-5-3-1-1-1-3-5-10
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Score = Load
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Rest 90 sec between repeats!
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then…
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2) Complete the following:
Leave at 0 min – Tabata DU’s straight into 400 m […]
