Trigger/Warm-up/Mobilise/Activate
AMCAP (As many calories as possible) in 2 mins on Assault Bike. Prepare for jelly legs!!!!!!! .
Score = Max depth achieved
2) In Teams of 4 complete the following for time:
500 m Farmers walk (24 kg x 2 / 50 kg x 2) (all members must run a min of 300 m; team mates must […]
Trigger/Warm-up/Mobilise/Activate
.
1) Complete the following for time: 5 – 5 – 5 – 5 – 5 – 5 Snatches (40 kg / 80 kg OR 75% of your 1 RM)
*There is a compulsory 60 sec of rest between each of the 5 reps
*Complete each set of 5 reps as fast as possible, with as little rest as […]
Trigger/Warm-up/Mobilise/Activate
.
1) High Hang Snatch (75% of your 1RM Snatch) *4-4-4-4-4-4
.
then…
.
2a) AMRAP the following for 4 min: 20 DU’s
10 T2B
.
Rest 4 min
.
2b) Repeat the AMRAP and try beat your score! .
Score = Total Reps (2A) and Total Reps (2B)
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Support on Legless Rope Climbs at the Africa Regional of the Reebok CrossFit Games (Image courtesy […]
.
Trigger/Warm-up/Mobilise/Activate
.
1) Thruster 3-3-3-3-3
Rest 3 min between repeats
.
Score = max load for 3 reps
.
then…
.
2) Complete 8 Rounds of the following for time: 8 Wall Ball’s (7,5 kg / 10 kg)
8 Burpee Pull-up’s
8 Thrusters (30 kg / 43 kg)
.
Score = Time
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Dean on “The 50’s” at the at the Africa Regional of the Reebok CrossFit […]
Trigger/Warm-up/Mobilise/Activate
.
1) Complete Amanda, 9-7-5 of the following for time: Muscle-up’s
Snatches (41,2 kg / 61 kg)
.
Scaling for muscle-up’s: 21 – 15 – 9 Pull-up’s and Dips (coach decides on wether rings/parallettes)
.
Score = Time
**Record your benchmark score in your files
.
then…
.
2) Muscle-up’s (Rings) Max Reps – Max Reps – Max Reps – Max Reps – Max Reps
.
Substition…
Pull-up’s Max Reps x […]
