- Trigger/Warm-up/Mobilise/Activate
- 1) EMOM for 15 minutes:
- 1 Power Snatch
- 5 Snatch Balance (50% of your snatch 1 RM)
- Score = reps achieved out of a possible 90 reps
- then…
- 2) Complete 3 rounds of the following for quality:
- 3 x Inverted hang to front lever
- 3 x Inverted hang to rear lever
- 3 x Tuck sit to L-sit
- 3 x Kickup to HS at wall
- Score = […]
- Trigger/Warm-up/Mobilise/Activate
- 1a) Snatch Pull’s (100% of 1RM)
- *3-3-3-3-3
- 1b) HSPU’s
- * Max reps (strict) – Max reps (strict) – Max reps (strict) – Max reps (kipping) – Max reps (kipping) – Max reps (kipping)
- Alternate between snatch pulls and HSPU’s resting 60 sec between repeats.
- then…
- 2) AMRAP the following for 10 min:
- 10 OHS (36 kg […]
- Trigger/Warm-up/Mobilise/Activate
- 1) Back Squat
- *4-4-4-4-4
- (65% of your current 1 RM across all sets – if you do not have a 1 RM for Back squat – add 20% to your currnt Front Squat 1RM)
- then…
- 2) Complete the following for time:
- 20 Burpees then 3 Rounds of the following:
- * 10 Push Jerks (42kg / 70 kg)
- * 50 DU’s
- * 5 Ring […]
- Trigger/Warm-up/Mobilise/Activate
- 1) Pull-up’s
- Max reps (strict) – Max reps (strict) – Max reps (strict) – Max reps (kipping) – Max reps (kipping) – Max reps (kipping)
- Score = sum of strict pull-up’s & sum of kipping pull-ups
- *90 sec rest between repeats
- then…
- 2) Complete the following for time:
- Run 800 m
- 30 strict ring dips
- Run 600 m
- 20 strict ring dips
- Run 400 m
- 10 […]
- This Friday we will be hosting the Philippines Fundraiser 2014 – $10 (http://www.rxit.co.za/Content/Philippines%20Fundraiser%202014.aspx)
- Overview
- The Philippines Fundraiser 2014 will take place over the weekend of 11 and 12 January 2014.
- All proceeds will be donated towards relief efforts after Typhoon Haiyan.
- The monster typhoon left behind a catastrophic scene after it made landfall on six Philippine islands on […]
- Trigger/Warm-up/Mobilise/Activate
- No Box WOD today…
- Holiday WOD…
- Swim the following for time:
- Swim 100 m
- Rest 1 min
- Swim 200 m
- Rest 2 min
- Swim 300 m
- Rest 3 min
- Swim 400 m
- Scores = Individual swim times
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – “The Pool” 2013 Reebok CrossFit Games(Image courtesy of CrossFit, Inc.)
