Trigger/Warm-up/Mobilise/Activate . . 1) Squat Clean Thruster (70% of Thruster 1RM) *each rep starts on the floor and must be squat cleaned! 5-5-5 . then… . 2) Complete 3 Rounds of the following for time: 50 Squat Clean Thrusters (13 kg / […]
Trigger/Warm-up/Mobilise/Activate
.
INDIVIDUAL EVENT 6 – 2013 Reebok CrossFit Games Regionals (http://games.crossfit.com/workouts/regionals ) . 1) For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs i.e. 72,6 kg / 45,4 kg)
90 foot (27,43 m) Walking lunge with axle in front rack (160 / 100 lbs)
.
Time cap: 15 minutes
.
Score = Time
.
then…
.
2) Complete 30 Bar […]
Trigger/Warm-up/Mobilise/Activate
.
1) Benchmark WOD – “Elizabeth” – Complete 21-15-9 of the following for time: Cleans (Squat) (42,7 kg / 61 kg)
Ring Dips
.
Score = Time
.
then…
.
2) Practice (15 min) a free headstand to a kipping HSPU and return to a free headstand (this is 1 rep) Hint – use an abmat or towel for your head Scaling – start at the […]
As it Public Holiday today, only class at 9am. Depending of number of people and weather, WOD below might change to a field WOD. So don’t stay away. Trigger/Warm-up/Mobilise/Activate . 1) Complete the 5 rounds of the following (keep rest <30 sec between efforts on any given round; Rest 1 […]
Trigger/Warm-up/Mobilise/Activate . 1) Back Squat * 5-5-5 (80% of 1 RM) . then… . 2) AMRAP the following for 2 rounds (i.e. 16 min’s): 2 min of Cleans (squat) (40 kg / 60 kg) 2 min of Pull-up’s 2 min of KB […]
Trigger/Warm-up/Mobilise/Activate . 1) High Hang Clean 4-4-4-4-4-4 (on 65% of your 1RM clean) * 90 sec rest only!! . then… . 2) 1 Push Press, 1, Push Jerk, 1 Split Jerk 3-3-3-3-3 Work up to a challenging weight and complete all 5 sets […]
