Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Complete 6 Rounds for time of:
Run 500 m
10 Burpee Box Jump Overs (61cm/51cm)
5 Rope Climbs (4, 1 m)
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TC = 24 min
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Score = Time / TC plus 1 sec/rep missed
.
then…
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 6×8 (70% 1RM)
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Score = Load
.
then…
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2) AMRAP the following for 15 min:
400 m Run
20 Reps which consists of a complex of 1 T2B, 1 C2B Pull-up (i.e. 20 reps)
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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“Amanda” – 9, 7 and 5 reps of:
Muscle-ups
Snatches (61/43 kg)
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TC = 10 min
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Score = Time or TC plus 1 sec/rep missed
.
* Scaling – 18, 14, 10 Pull-up’s and Dips […]
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Back Squat (80% 1RM) 5-5-5-5-5 (leave every 2 min)
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then…
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2) Tabata the following:
Thruster (40kg/25kg or 40% 1RM)
1 min Rest
Burpees
1 min Rest
DU’s
1 min Rest
5 m shuttles […]
Best of Luck to Dave, Dean & Aidan competing at Last Man Standing this Saturday and Sunday. Please see Rxit.co.za for leaderboard results!
Foam Roll/Trigger/Warm-up/Mobilise/Activate
1) Power Clean – Take 15 min to find your new 1RM
Score = Load
Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Take 15 min to find your Strict Press 1RM
.
Score = Load
.
then…
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2) AMRAP the following for 20 min:
Row 500 m or 50 SDHP (20 kg/13kg)
25 Push-up’s
50 DU’s
