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- Trigger/Warm-up/Mobilise/Activate
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- 1) Deadlift 1 RM Test or if you didn’t do Back Squat 1 RM last week then do it now.
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- Complete the following warm-up:
- 5 reps @ 40-50%
- 3 reps @ 60%
- 1 rep @ 75%
- 1 rep @ 85% – 90%
- Test 2-5 kg heavier to start. Be sensible, not greedy!
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- then…
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- 2) Complete the following for time:
- 50 HR Burpees
- 50 Jumping alternate lunges […]
- Trigger/Warm-up/Mobilise/Activate
- .
- 1) EMOM complete the following for 20 min:
- Odd Min’s – 10 Ring Push-up’s AND 10 Squats
- Even Min’s – 10 T2B AND 6 alternate jumping lunges (3 each)
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- Score = Time
- .
- then…
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- 2) Practice (10 min) a free headstand to a kipping HSPU and return to a free headstand (this is 1 rep)
- Hint – use an abmat or towel […]
- Trigger/Warm-up/Mobilise/Activate
- .
- 1) EMOM complete the following for 10 min:
- 5 Power Snatches (36 kg / 60 kg OR 60% of your 1 RM if your 1 RM is less than 60 kg for ladies and 100 kg for men)
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- then…
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- 2) Snatch Pull
- 3-3-3 (105% of 1 RM)
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- then…
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- 2) Complete the following for time:
- 21 Thrusters (30 kg / 43 kg)
- 21 BB […]
- Trigger/Warm-up/Mobilise/Activate
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- Back Squat 1 Rep Max
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- then
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- 1) Complete the following for 3 Rounds:
- 500 m Row or 50 SDHP (13 kg / 20 kg)
- 10 OHS (40 kg / 60 kg)
- 25 C2B Pull-up’s
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- Time Cap = 20 min
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- Score = Time or Time cap plus 1 sec/rep missed
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- Cool-down/Trigger Ball/Foam Roll/Stretch
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- Featured Image – Our export to Pretoria, Coach Lawrence judging at Africa Regionals.
- Trigger/Warm-up/Mobilise/Activate
- .
- 1) High Hang Clean
- *3-3-3-3-3 (75% of 1RM Clean)
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- then…
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- 2) Complete 21-18-15-9-6-3 of the following for time:
- HSPU’s
- Power Cleans (40 kg/ 60 kg)
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- Time cap = 18 min
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- Score = Time or Time Cap + 1 sec/rep missed
- .
- Cool-down/Trigger Ball/Foam Roll/Stretch
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- Featured Image – Dean Shaw on Event 4. Dean Placed 4th at the Africa Reebok CrossFit Games Regional this past weekend!
- Trigger/Warm-up/Mobilise/Activate
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- 1) Push Press (from Rack)
- 5-5-5
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- then…
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- 2) Tabata the following:
- DU’s
- Rest 1 min
- Rowing or SDHP (13 kg / 20 kg)
- Rest 1 min
- DU’s
- Rest 1 min
- Rowing or SDHP (13 kg / 20 kg)
- Rest 1 min
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- Score = Sum of the lowest scores
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- Cool-down/Trigger Ball/Foam Roll/Stretch
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- Featured Image – Eva Thornton who placed 7th this weekend at the 2014 Africa CrossFit Games Regional! Final […]
